Thursday, May 31, 2012

[MC-AllEthnic-Recipes] Pickled Mustard Greens - Vietnamese Kimchi; 41g Carbohydrate; 14g Dietary Fiber

 


* Exported from MasterCook *

Pickled Mustard Green - Vietnamese Kimchi

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds mustard greens
1 bunch scallions
4 cups water
5 1/2 teaspoons salt
1 1/2 teaspoons sugar


Cut mustard greens and scallions into 1 1/2 inch lengths.
Wash well and let them dry in the sun for a day, or till when they look
dry and shrunk a little (in Hanoi, that might take only 4 hours in
June:P).

Combine water, salt and sugar in a large bowl. Put in greens and
scallions. Use another bowl or chopping board (anything heavy) to keep
the vegetables submerged in the water. Cover bowl and put in a warm place
for 2-3 days.

Afterwards, transfer into a jar and refrigerate. It can last for a good 3
months in the refrigerator.

Cuisine:
"Asian"
Source:
"Source: Gilbert0 @ Homesteading Recipes"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 206 Calories; 1g Fat (4.9% calories
from fat); 19g Protein; 41g Carbohydrate; 14g Dietary Fiber; 0mg
Cholesterol; 11925mg Sodium. Exchanges: 7 Vegetable; 1/2 Other
Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Palestinian Mustard Green and Yogurt Salad - Hwerneh - 4g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Palestinian Mustard Green and Yogurt Salad - Hwerneh

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 bunch fresh mustard greens
1 cup plain yogurt

Wash or spray greens in water and dry with paper towel. Remove stalks and
chop
finely, into tiny pieces.

Add greens to mixing bowl and stir in yogurt. Cover with clear plastic
wrap and
allow to sit in refrigerator for up to three days.

Variation: For a little more flavor, sprinkle with fresh mint before
serving. You can also
serve hwerneh as a dip with toasted pita chips.

Serves: 4
Prep Time: 8 minutes

Hwerneh are mustards greens. Add some plain yogurt and you have a hwerneh
salad.
This salad from Palestine can also be served as a dip.

Cuisine:
"MidEastern"
Source:
"Saad Fayed @ mideastfood.about.com"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 41 Calories; 2g Fat (42.9% calories
from fat); 3g Protein; 4g Carbohydrate; trace Dietary Fiber; 8mg
Cholesterol; 32mg Sodium. Exchanges: 0 Vegetable; 0 Non-Fat Milk; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 4205 0

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Wednesday, May 30, 2012

[MC-AllEthnic-Recipes] Vanilla Madeleines - French

 


* Exported from MasterCook *

Vanilla Madeleines

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 tablespoons unsalted butter
1/3 cup granulated sugar -- (extra fine or castor sugar)
2 large eggs -- room temperature
1/4 teaspoon fine sea salt
1 teaspoon vanilla extract
1 cup cake flour
To garnish: -- Powdered sugar, chocolate glaze or finely chopped hazelnuts for decorating

In a small saucepan over medium heat melt butter until changes color and
browned around edges, about 5-6 minutes. Set aside to cool.

In the bowl of stand mixer beat sugar, eggs, and salt until thick and
lemon yellow. Add vanilla.

Sprinkle flour over egg mixture, alternating with browned butter. Fold
gently so that batter doesn't lose volume. Cover batter and refrigerate
for an hour or until thick.

Preheat oven to 375 degrees. Brush madeleine pan with melted butter. Fill
each well of prepared pan with about 1 tablespoon of batter. Bake for 12
to 14 minutes or until cakes are golden brown. Cool for about 10 minutes
before removing from pan. Cool completely on wire rack.

Sift powdered sugar over cakes just before serving. You can also dip in
chocolate glaze and roll in hazelnuts. Be sure to allow chocolate to
harden before serving. Store in airtight container.

Makes 12

Citrus Madeleines: add 1 tablespoon of grated lemon or orange zest in
place of vanilla. Brush with lemon, orange, or honey glaze.

Chocolate Madeleines: Increase sugar to ½ cup and substitute ¼ cup
unsweetened cocoa for 2 tablespoons of flour. Whisk flour and cocoa
together before sprinkling over egg mixture. I sometimes add a teaspoon of
cinnamon into this recipe or instead of vanilla extract use almond extract

Cuisine:
"French"
Source:
"mcclainl Rocketmoms lens @ Squidoo"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 110 Calories; 6g Fat (46.7%
calories from fat); 2g Protein; 13g Carbohydrate; trace Dietary Fiber;
48mg Cholesterol; 57mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat;
1 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 1326 0 0 0

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[MC-AllEthnic-Recipes] TexMex Plum Chutney - 2 pts plus; 12g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

TexMex Plum Chutney

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 jalapeño pepper
1 poblano chile
1 tablespoon olive oil
1 cup thinly sliced red onion
2 tablespoons minced peeled fresh ginger
1 garlic clove -- minced
5 cups chopped plums -- (about 2 1/2 pounds)
1 cup chopped seeded tomato
1/4 cup packed brown sugar
1/4 cup cider vinegar
2 teaspoons mustard seeds
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh cilantro

Preheat broiler.

Place jalapeño and poblano on a foil-lined baking sheet; broil 10 minutes
or until blackened, turning occasionally. Place in a zip-top plastic bag;
seal. Let stand 15 minutes. Peel jalapeño and poblano; cut in half
lengthwise. Discard seeds and membranes; coarsely chop.

Heat oil in a large saucepan over medium-high heat. Add onion, ginger, and
garlic; sauté 5 minutes or until tender. Add jalapeño, poblano, plums, and
next 6 ingredients (plums through black pepper); bring to a boil. Cover,
reduce heat, and simmer 30 minutes, stirring occasionally.

Uncover and simmer an additional 15 minutes or until liquid almost
evaporates, stirring occasionally. Cool completely. Stir in cilantro.

Yield: 16 servings (serving size: about 1/4 cup)

Per serving: CALORIES 51 (23% from fat); FAT 1.3g (sat 0.2g,mono 0.8g,poly
0.2g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 11mg; SODIUM 78mg; FIBER
1.1g; IRON 0.3mg; CARBOHYDRATE 10.4g

Cuisine:
"TexMex"
Source:
"Cooking Light, JUNE 2003"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 59 Calories; 1g Fat (19.0% calories
from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 70mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 27181 0 0 4528 2689 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Sweet or Savory Cornmeal Madeleines - French

 

To make these savory, reduce sugar to 2 T. and add 2 T. of minced fresh herbs or 2 t. of dried herbs.

* Exported from MasterCook *

Sweet or Savory Cornmeal Madeleines

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cup all purpose flour
3/4 cup cornmeal
1/4 cup sugar -- granulated or light brown
2 teaspoons baking powder
1/2 teaspoon sea salt
1 cup whole milk
1 egg
1/4 cup unsalted butter -- melted

Preheat oven to 400 degrees. Brush madeleine pan with melted butter.

Whisk together flour, cornmeal, sugar, baking powder, and salt. Add, milk,
egg, and melted butter. Mix batter thoroughly.

Fill each well of prepared pan with about 1 tablespoon of batter. Bake for
10 to 12 minutes or until browned.

Cool for 10 minutes before removing from pan.

Makes about 12

Cuisine:
"French"
Source:
"mclainl Rockemoms lens @ Squidoo"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 148 Calories; 5g Fat (31.6%
calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; 31mg
Cholesterol; 176mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.

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

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[MC-AllEthnic-Recipes] Mustard Greens and Udon Noodles with Shiitake-Ginger Sauce

 


* Exported from MasterCook *

Mustard Greens and Udon Noodles with Shiitake-Ginger Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowFat (Less than 10%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups stock -- or low-sodium canned broth
1/4 cup rice vinegar
1/4 cup mirin -- (Japanese rice wine)
2 medium cloves garlic -- crushed with flat side of a chef's knife blade
1/2 pound shiitake mushrooms -- or a combination of white button and shiitake mushrooms, wiped clean and sliced thin
1 piece fresh ginger -- (1 inch) halved and smashed with flat side of a chef's knife blade
1/2 teaspoon Asian chile paste
2 tablespoons soy sauce
1 teaspoon toasted sesame oil
Table salt and ground black pepper
1 1/2 pound mustard greens -- (1 large bunch), washed well, leaves trimmed from ribs and cut into 2-inch pieces
14 ounces fresh udon noodles -- (1 package)

Simmer chicken stock through sesame oil in a large saucepan or large
skillet over high heat until liquid thickens and reduces by half, 8 to 10
minutes. Off heat, remove garlic and ginger; season with salt and pepper
to taste, and cover.

Meanwhile, add 1 tablespoon salt and greens to 5 quarts boiling water;
cook until greens are almost tender, 4 to 5 minutes. Add noodles; cook
until greens and noodles are tender, about 2 minutes longer. Reserve 1/3
cup noodle water; drain noodles and greens and return to pot. Add sauce
and reserved water and cook over medium-low heat, stirring to meld
flavors, about 1 minute. Adjust seasoning and serve immediately.

Serves 4

Find fresh Japanese udon noodles in the produce section of large
supermarkets. If they are not available, substitute dried or frozen udon
or dried fettuccini and follow cooking instructions, because dried noodles
take longer to cook than fresh. Substitute vegetable broth for the chicken
broth to make this a vegetarian recipe.

Cuisine:
"Asian"
Source:
"Cook's Illustrated, Jan 1998"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 541 Calories; 4g Fat (6.9% calories
from fat); 22g Protein; 109g Carbohydrate; 10g Dietary Fiber; 72mg
Cholesterol; 595mg Sodium. Exchanges: 6 1/2 Grain(Starch); 2 Vegetable;
1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 1356 0 0 3395

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[MC-AllEthnic-Recipes] Mediterranean Barley Almond Salad

 


* Exported from MasterCook *

Mediterranean Barley Almond Salad

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
15 ounce kidney beans -- (1 can) drained and rinsed
1 large red bell pepper -- diced
3/4 cup diced zucchini
1/2 cup slivered almonds -- roasted*
1/3 cup diced scallions
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
Salt and pepper -- to taste

Bring vegetable broth to a boil in a medium pot. Stir in barley. Cover and
reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile, place
kidney beans, bell pepper, zucchini, almonds and scallions in a large
salad bowl.

Transfer cooked barley to colander and rinse with cold water (both to cool
it down and keep it from getting sticky). Transfer cooled, drained barley
to salad bowl. Add oil, vinegar, and salt and pepper to taste; toss and
serve.

Serves 4

*To roast slivered, chopped or sliced almonds: Spread in an ungreased
baking pan. Place in 350ºF oven and bake 5 to 6 minutes or until golden
brown and fragrant; stir once or twice to assure even browning. Note that
almonds will continue to roast slightly after removing from oven.

Per serving: Calories 488 (29.5%); Fat 16g; Carb 72g; Fiber 18g; Protein
19g; Cholesterol 0mg; Calcium 102mg; Sodium 687mg; Potassium 862mg

Cuisine:
"Mediterranean"
Source:
"Blue Diamond Almonds"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 735 Calories; 18g Fat (21.1%
calories from fat); 40g Protein; 110g Carbohydrate; 38g Dietary Fiber; 0mg
Cholesterol; 293mg Sodium. Exchanges: 7 Grain(Starch); 2 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 3 Fat.

Nutr. Assoc. : 0 26027 0 0 20189 0 902684 0 0 0

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[MC-AllEthnic-Recipes] Herb and Cheese Madeleines - French; 11g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Herb and Cheese Madeleines

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup all purpose flour
3 teaspoons rosemary -- chopped fine*
1 teaspoon sea salt
1/4 teaspoon lemon pepper
4 large eggs
2 tablespoons sugar
1/4 teaspoon cream of tartar
1 cup fresh grated parmesan cheese

Whisk together flour, rosemary, salt, and pepper; set aside.

In the bowl of a stand mixer beat eggs until thick and lemon yellow. Add
sugar and cream of tartar and continue beating until ribbons form, about 3
minutes. Gently fold in flour mixture, parmesan cheese, and then the
butter. Cover and refrigerate batter for at least an hour or up to 24
hours.

Preheat oven to 375 degrees. Brush madeleine pan with melted butter. Fill
each well of prepared pan with about 1 tablespoon of batter. Bake for 12
minutes or until cakes are golden brown. Cool for about 10 minutes before
removing from pan. Cool completely on wire rack.

Sprinkle with additional parmesan cheese if you like.

Makes about 12

*also good with basil and herbs of the Provence.

Cuisine:
"French"
Source:
"mcclainl Rocketmoms lens @ Squidoo"
S(Internet Address): Chupa Babi, May 2012
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 102 Calories; 4g Fat (34.0%
calories from fat); 6g Protein; 11g Carbohydrate; trace Dietary Fiber;
76mg Cholesterol; 312mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean
Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 3562

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[MC-AllEthnic-Recipes] Cornbread Madeleines - French; 9g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Cornbread Madeleines

Recipe By :
Serving Size : 30 Preparation Time :0:00
Categories : Frozen LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups cornmeal
1/2 cup flour
1 t salt
1 t baking soda
2 t baking powder
1/4 cup sugar -- + 2 T sugar (I would even try a full 1/2 cup next time)
2 eggs
2 cups buttermilk
2 T butter -- melted

Preheat oven to 475*

Mix first six ingredients together. In a separate bowl, whisk the eggs
with the buttermilk and stir in the melted butter. Combine the wet and dry
ingredients. You can make a large loaf by pouring the batter into a
pre-heated cast iron skillet and baking for 20 - 25 minutes. If you prefer
to make madeleines, butter and flour a madeleine pan. Fill each mold about
3/4 of the way and bake for 10 minutes.

Makes 30

This past weekend I once again thought of the small, individual-sized
cornbreads while I was staring at a beautiful madeleine pan, trying to
come up with a reason to bring it home with me. I decided enough with this
already - it doesn't matter whether the memory is real or not. Small,
delicately shaped cornbread sounds great to me, so why not give it a go.

Source:
"Jessica @ Apples and Butter blog"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 105 Calories; 7g Fat (57.2%
calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 31mg
Cholesterol; 230mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.

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

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[MC-AllEthnic-Recipes] Asian Greens and Tofu Soup - 22g Carbohydrate; 15g Dietary Fiber

 


* Exported from MasterCook *

Asian Greens and Tofu Soup

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pieces kombu -- (4 in. each)
1/2 cup dried bonito flakes
1/2 cup miso -- white or yellow miso
4 cups mixed Asian greens -- such as tatsoi and Chinese broccoli, coarsely chopped
3 cups bok choy -- coarsely chopped
2 bunches scallions -- thinly sliced
2 teaspoons grated fresh ginger
1 12.3 oz. extra-firm silken tofu -- 1 package, patted dry and cut into 1/2-in. cubes
Sriracha hot sauce -- (optional)
Sesame oil -- (optional)

1. Make dashi: Soak kombu in 8 cups cold water for 20 minutes. Bring to a
boil and add bonito. Remove from heat, let sit 5 minutes, then strain
through a fine-meshed strainer into a large saucepan.

2. In a small bowl, mix 2 cups hot dashi with miso, stirring until there
are no lumps, then stir back into rest of dashi.

3. Bring liquid to a gentle simmer (do not boil) and stir in greens, bok
choy, scallions, and ginger. Once greens have wilted, stir in tofu and let
simmer 5 minutes, then divide among bowls and serve immediately. Serve
with chili sauce and/or sesame oil, if you like.

Note: Nutritional analysis is per serving; sodium data not available.

Yield: Makes 6 servings

Prep and Cook Time: 1 hour.

CALORIES 115 (24% from fat); FAT 3.1g (sat 0.4g); CHOLESTEROL 0.0mg;
CARBOHYDRATE 14g; SODIUM 0.0mg; PROTEIN 10g; FIBER 4.2g

This nourishing soup gets most of its flavor from dashi, a light Japanese
broth made from seaweed and flaked bonito fish; it's savory without
tasting fishy. We like to use a combination of Asian greens, which you can
find at most farmers' markets, but tender spinach makes a fine substitute.
Kombu (dried sea kelp) and bonito are available at Asian markets and many
grocery stores, including Whole Foods.

Notes: Don't be tempted to use ready-made miso soup as the base, as it
lacks the subtlety and freshness of homemade dashi.

Cuisine:
"Asian"
Source:
"Sunset, JANUARY 2007"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 106 Calories; 3g Fat (14.8%
calories from fat); 11g Protein; 22g Carbohydrate; 15g Dietary Fiber; 0mg
Cholesterol; 1089mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 26987 0 0 0 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Almond Butter Hummus Tahini Free - MidEastern; 6 pts plus

 


* Exported from MasterCook *

Almond Butter Hummus Tahini Free - MidEastern

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can chickpeas -- 16 oz, drained and rinsed
1/3 cup almond butter -- plus one tablespoon
3 tablespoons lemon juice
1/2 teaspoon salt -- (optional)
2 tablespoons olive oil

Combine all ingredients in blender or food processor and blend to a
smooth, creamy consistency. If too thick, add 1 tespoon of warm water or
chickpea liquid at a time and blend until desired consistency.

Serve almond butter hummus with pita bread, crackers, or fresh vegetables
like carrots and celery.

Serves 6 to 8, as a starter
Time: 10 mins

Almond butter hummus is a great, tahini-free alternative to hummus made
with peanuts. Almond butter is a sweet, nutty complimenting flavor to this
classic appetizer.

To make almond butter:
Pulse 1 cup raw almonds to a powder, in a food processor. Drizzle almond
oil, olive oil or canola oil, into running food processor over powdered
raw almonds; start with 3 tablespoons and add more to taste. Process till
smooth or desired consistency.

Season to taste. Add 1/8 teaspoon salt for savory (or to taste). Add honey
to taste for sweetened almond butter.

Cuisine:
"MidEastern"
Source:
"Saad Fayed, Middle Eastern Food @About.com"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 215 Calories; 13g Fat (50.6%
calories from fat); 7g Protein; 20g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 160mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
0 Fruit; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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Monday, May 28, 2012

[MC-AllEthnic-Recipes] White Beans With Chicory - Apulia, Italy; 11 pts plus

 


* Exported from MasterCook *

White Beans With Chicory - Apulia, Italy

Recipe By :Recipes for Health by Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 20%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound dried cannellini beans -- washed and picked over, soaked for 4 to 6 hours in 2 quarts water and drained
1 medium onion -- peeled, cut in half
4 garlic cloves -- crushed
1 bay leaf
Salt -- to taste
1 pound escarole -- chicory or Batavia lettuce, leaves separated and washed
3 tablespoons olive oil
2 garlic cloves -- minced

1. Combine the beans with 2 quarts water in a 4-quart pot and bring to a
boil. Skim any foam, then add the onion, crushed garlic, bay leaf and salt
to taste. Reduce the heat, cover and simmer for 2 hours, until the beans
are very tender. Taste and adjust seasoning. Remove and discard the onion,
garlic cloves if desired, and bay leaf. Drain through a colander or
strainer set over a bowl. Mash the beans with a potato masher and moisten
with some of the cooking liquid. Stir in 2 tablespoons of the olive oil.
The purée should be loose.

2. Bring a large pot of generously salted water to a boil and add the
lettuce. Cook until just tender, about 2 minutes. Transfer to a bowl of
cold water and drain. Squeeze out water and chop coarsely.

3. Heat the remaining olive oil in a large, heavy skillet over medium
heat. Add the garlic, cook for 30 seconds, and stir in the lettuce. Cook
for about 1 minute, stirring, until the lettuce is nicely coated. Season
with salt and pepper. Serve with the mashed beans.

Yield: Serves 4 as a main dish, 6 as a starter.

Advance preparation: This is best served on the day it's cooked, but it
makes a good leftover. The cooked beans will keep for 3 to 5 days in the
refrigerator. The cooked greens will keep for 2 to 3 days. Reheat both
before serving.

Nutritional information per serving (4 servings): 489 calories (18% fat);
10 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 7 grams
monounsaturated fat; 0 milligrams cholesterol; 71 grams carbohydrates; 21
grams dietary fiber; 48 milligrams sodium (does not include salt to
taste); 28 grams protein

Nutritional information per serving (6 servings): 326 calories; 7 grams
fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams
monounsaturated fat; 0 milligrams cholesterol; 47 grams carbohydrates; 14
grams dietary fiber; 32 milligrams sodium (does not include salt to
taste); 19 grams protein

AuthorNote: This is inspired by a classic dish from Apulia, the heel of
the Italian boot. The authentic dish is a warm purée of skinned dried fava
beans, served with cooked greens, usually chicory, a bitter green that is
in the same family as escarole. If you are getting big heads of escarole
or another hearty bitter lettuce called Batavia in your C.S.A. baskets,
use the tough outer leaves for this and save the tender hearts for salads.


Cuisine:
"Italian"
Source:
"NYT, May 8, 2012"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 507 Calories; 11g Fat (19.4%
calories from fat); 29g Protein; 77g Carbohydrate; 21g Dietary Fiber; 0mg
Cholesterol; 45mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1 1/2 Vegetable; 2 Fat.

Nutr. Assoc. : 26022 0 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Norwegian Tangy Red Cabbage - 3 pts plus

 


* Exported from MasterCook *

Norwegian Tangy Red Cabbage

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/8 pounds finely sliced red cabbage -- (fleshy stalks removed)
2 tablespoons raspberry vinegar
2 tablespoons muscovado sugar -- (dark brown)
1/2 cup water
7/8 ounce butter
3 tablespoons wild plum jelly -- (or any tart tasting jelly that you find in your larder such as sour grape, red currant, gooseberry). If you only have ultra sweet jelly, add a half teaspoonful of raspberry vinegar when you add the jelly.

In a large casserole combine the chopped red cabbage, raspberry vinegar,
sugar, water and butter. Bring gradually to the boil and simmer for an
hour, turning occasionally.

Add the jelly and simmer for 20 mins. Drain and serve.

Serves 4 - 6 as a side dish

Cuisine:
"Scandinavian"
Source:
"The Cottage Smallholder"
S(Formatted by Chupa Babi):
"May 2012"
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Per Serving (excluding unknown items): 113 Calories; 4g Fat (31.9%
calories from fat); 2g Protein; 19g Carbohydrate; 2g Dietary Fiber; 11mg
Cholesterol; 62mg Sodium. Exchanges: 1 Vegetable; 1 Fat; 1 Other
Carbohydrates.

Nutr. Assoc. : 4920 0 2374 0 0 5688

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