Sunday, March 31, 2013

[MC-AllEthnic-Recipes] File - Mastercook generic formatting

 


For those who do not have MasterCook or other data base, it is possible
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ingredients
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Squash Casserole

2 pounds yellow squash
2 medium tomatoes, sliced
Salt and pepper, to taste
2 medium onions, sliced
1/2 cup Parmesan Cheese
1/4 cup Margarine, (1/2 stick)

Preheat oven to 350 degrees F. Peel and slice squash into rounds about 1/2" thick. Place about 1/3 of the sliced squash in the bottom of a baking dish, add a 1/3 of the tomatoes, salt and pepper, 1/3 of the onions and 1/3 of the cheese. Dot with 1/3 of the margarine. Repeat with additional two layers. Cover with foil and bake in preheated oven for 30 minutes. Remove the foil and bake for an additional 10 minutes.

Serves 4-6.

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Saturday, March 30, 2013

[MC-AllEthnic-Recipes] Vegan Demi-Glace - 1 pts plus; 8g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                             Vegan Demi-Glace
 
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 30%)
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  olive oil
     1/2           cup  coarsely chopped carrots
     1/2           cup  coarsely chopped celery
     1/4           cup  coarsely chopped leeks
  1                cup  coarsely chopped onions
     1/4           cup  tomato paste
  4             cloves  garlic -- minced
  1 1/4           cups  red wine -- divided
  1                     bay leaf
  2             quarts  water -- or vegetable stock
  1           teaspoon  thyme
                             
 
In a large saucepan, heat oil. Add all the vegetables and saute until the
onions are a golden brown (about 6 minutes). Add the tomato paste and the
garlic. Saute until the tomato paste is well combined with the vegetables.
Add half the red wine and allow it to reduce by one third of the volume.
Add the other half of the wine and allow to reduce by one third.
 
Add the bay leaf, water, and thyme. Bring to a simmer, and allow to reduce
by half. Strain the sauce (this is a classic technique and is not
mandatory). Serve hot, or refrigerate until ready to use.
  
Notes: Demi-glace is a reduction sauce; the texture and the concentrated
flavor are achieved by allowing the liquid to cook off. Demi-glace is done
when it coats the back of a spoon. If not thick enough, arrowroot
dissolved in a little cold water can be added.
 
Serves 6
 
AuthorNote: Considered a leading sauce, demi-glace can stand on its own or
be the start of many interesting sauces.
 
Cuisine:
  "French"
Source:
  "Vegetarian Journal. Nov/Dec 2009"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 80 Calories; 2g Fat (29.0% calories
from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
142mg Sodium.  Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.
 
 
Nutr. Assoc. : 0 920022 2656 902671 2680 0 0 0 0 0 0 0
 

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[MC-AllEthnic-Recipes] Middle Eastern Lima Bean Dip with Zaatar - 3 pts plus; 12g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                 Middle Eastern Lima Bean Dip with Zaatar
 
Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  frozen lima beans
     1/4           cup  extra-virgin olive oil
  1                     onion -- finely chopped
  3                     garlic cloves -- minced
  1                     jalapeño pepper -- seeded and chopped
  2               tbsp  lemon juice
     1/2           tsp  salt
     1/4           cup  minced fresh parsley
                        To garnish: -- zahtar, to taste
 
In small saucepan, cover and cook lima beans with 2 tbsp (25 mL) boiling
water until tender, about 5 minutes. Transfer to food processor to let
cool.
 
Meanwhile, in skillet, heat oil over medium heat; cook onion, garlic and
jalapeño pepper until onion is softened, about 6 minutes.
 
Add onion mixture to food processor along with lemon juice, salt and 1/4
cup (50 mL) water; purée until smooth. Pulse in parsley.
 
Transfer to shallow bowl. (Make-ahead: Cover and refrigerate for up to 3
days.) Sprinkle with Zahtar.
 
Makes 2 cups (serves 8 one-quarter cup servings)
 
Substitution: Replace cooked lima beans with 1 can (19 oz/540 mL) white
beans or chickpeas, drained and rinsed. Reduce water to 2 tbsp (25 mL) and
salt to 1/4 tsp (1 mL).
 
AuthorNote: Mild, buttery lima beans, available frozen in supermarkets,
lend a lovely pale green colour and rich texture to this dip, which is
equally good made with chickpeas or white beans. Zahtar is a Middle
Eastern spice mixture that's available at Middle Eastern grocers, but is a
cinch to make yourself. Increase the jalapeño peppers to two, if you enjoy
the heat.
 
Cuisine:
  "MidEastern"
Source:
  "Canadian Living Magazine: December 2003"
S(Formatted by Chupa Babi):
  "March 2013"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 123 Calories; 7g Fat (49.8%
calories from fat); 3g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 156mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 1 1/2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
 

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[MC-AllEthnic-Recipes] Malaysian Sweet Chili Sauce - Sambal Kecap; 8g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                Malaysian Sweet Chili Sauce - Sambal Kecap
 
Recipe By     :
Serving Size  : 5     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 5%)
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5              small  red chilies -- sliced
  4              small  shallots -- peeled and sliced
  4        Tablespoons  sweet soy sauce -- (kecap manis)
  1           teaspoon  lime juice
 
Mix all ingredients well and ready to serve.
 
Makes generous 1/2 to 3/4 cup (about 5 Tablespoons)
 
Cuisine:
  "Asian"
Source:
  "AsiaRecipe.com"
S(Formatted by Chupa Babi):
  "March 2013"
Yield:
  "1/3 cup"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 39 Calories; trace Fat (2.9%
calories from fat); 3g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 810mg Sodium.  Exchanges: 0 Lean Meat; 1 1/2 Vegetable; 0
Fruit.
 
 
Nutr. Assoc. : 0 0 1476 0
 

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[MC-AllEthnic-Recipes] Lima Bean Cakes with Creole Sauce - Soul Food (African-American); 6 pts plus; 33g Carbohydrate; 9g Dietary Fiber

 

                     
* Exported from MasterCook *
 
     Lima Bean Cakes with Creole Sauce - Soul Food (African American)
 
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  lima beans -- cooked and mashed
  1                cup  soft breadcrumbs
     1/2           cup  finely chopped onion
  2        tablespoons  parsley -- chopped
  1           teaspoon  salt
     1/4      teaspoon  pepper
     1/2      teaspoon  dried ground sage
     1/4           cup  vegetable oil
                        To serve: -- Creole Sauce
 
Combine your mashed lima beans, breadcrumbs, onion, parsley, salt, pepper
and sage. Using your hands, shape your mixture into flat little cakes
about the size of a small hamburger.
 
Refrigerate the cakes for 1 hour, during which time you can prepare the
Creole sauce.
 
Sauté your cakes in a skillet, very gently, in oil for about 3 minutes per
side. Once they are nicely browned on both sides, they are ready to serve.
Pour the Creole sauce over and enjoy! 
 
Makes 6 cakes
 
Source:
  "Nana's Stove blog"
S(Formatted by Chupa Babi):
  "March 2013"
Yield:
  "6 cakes"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 257 Calories; 10g Fat (33.4%
calories from fat); 10g Protein; 33g Carbohydrate; 9g Dietary Fiber; trace
Cholesterol; 405mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
 

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Saturday, March 23, 2013

[MC-AllEthnic-Recipes] Vegan Cherry Clafoutis - French; 3 pts plus

 

                      
* Exported from MasterCook *

                     Vegan Cherry Clafoutis - French

Recipe By     :
Serving Size  : 9     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  white whole wheat flour
  1         Tablespoon  cornstarch
  6             ounces  silken tofu
     1/2      teaspoon  vanilla extract
     1/2      teaspoon  almond extract
     1/4           cup  nondairy milk -- divided
     1/2           cup  raw sugar
  1 3/4           cups  tart cherries -- pitted
                        To serve: -- powdered sugar (optional)

Preheat oven to 375F. 

In a mixing bowl, whisk flour with cornstarch.

In a blender, or food processor, puree the tofu, extracts, and 1
Tablespoon nondairy milk until it's creamy like pudding.

Pour tofu mixture into flour mixture and add raw sugar and cherries. Stir
mixture a few strokes, until it's mostly combined. Then add remaining
nondairy milk (3 Tablespoons) and stir a few more times, until completely
combined. 

Pour into a shallow glass pie dish and bake 40-50 minutes, until golden
and somewhat firm throughout, like a pumpkin pie.

Allow to cool for 10 to 15 minutes. Clafoutis should be warm when served
but not piping hot out of the oven. Garnish with a sprinkling of powdered
sugar if desired.

Serves 9

Chef's Note: I use a 14.5 ounce can of red tart (pitted) cherries in
water, not syrup, drained.
I don't grease by glass pie dish and my Clafoutis always lifts out fine
when it's cool, but some of my testers had problems with it sticking. To
prevent sticking, spritz an oil-spray can once, quickly, then use a paper
towel to move the grease spray around the dish, creating a thin, shiny
layer all around.

AuthorNote: Cherry Clafoutis originated in the Limousin region of France
and is a popular custard-like dessert with a slight pancake-like texture.
When any fruits other than cherries are used (such as plums, prunes, or
blackberries), the dish is called 'flaugnarde'.

Cuisine:
  "French"
Source:
  "Happy Herbivore Abroad by Lindsay Nixon, 2012"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 101 Calories; 1g Fat (9.5% calories
from fat); 3g Protein; 21g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 3mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Fruit; 0 Fat; 1 Other Carbohydrates.


Nutr. Assoc. : 0 0 5293 0 0 0 5737 0 0

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[MC-AllEthnic-Recipes] Thai Chili Bok Choy - 3 pts plus; Carbohydrate 21.2; Dietary Fiber 4.6g

 

                      
* Exported from MasterCook *

                           Thai Chili Bok Choy

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 5%)           Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              large  bok choy
                        vegetable broth, low sodium -- as needed
  1         Tablespoon  low-sodium soy sauce
  2        Tablespoons  sweet red chili sauce
  1         Tablespoon  rice vinegar
  4                     garlic cloves -- minced
  1           teaspoon  fresh ginger root -- to 2 teaspoons, minced
  2        Tablespoons  minced fresh cilantro
  2                     green onions -- to 3, sliced (optional)
                        To garnish: -- (optional) remaining green onions sliced, sriracha hot sauce, raw cashews

Slice bok choy lengthwise several times and set aside.

Line a skillet with a thin layer of broth. Add soy sauce, sweet red chili
sauce, and vinegar, stirring to combine. Add garlic and ginger and white
and light green parts if green onion, if using. Saute over high heat until
fragrant and garlic has turned golden, about 2 minutes.

Add bok choy, a splash more broth if needed (you want to keep a thin layer
of broth covering the skillet bottom at all times), and continue to cook,
stirring frequently to coat the bok choy, until it has softened and takes
on a bit of a brown coloring, about 3 minutes.

About a minute before the bok choy is done, add cilantro, stirring to
combine. Once the bok choy is done, stir in leftover green onions, if
using. You should still have a thin layer of liquid left; if not, add more
broth. 

Toss bok choy so it is coated well - the sauce is the best part! Add
optional garnishes

Serves 2

Per serving: Calories 113 (8% fat cals); Total Fat 1g; Carbs 21.2g; Fiber
4.6g; Sugars 11.5g; Protein 7.2g.

Chef's Note: You can use 2 - 3 baby bok choy in place of 1 large bok choy.

AuthorNote: While living in St. Maarten, I fell in love with bok choy and
Asian-inspired stir-fries. This recipe is an extension of that passion,
and this time I've borrowed flavors from Thai cuisine. It's a simple buy
flavorful dish. Serve over cooked brown rice or quinoa.


Cuisine:
  "Asian"
Source:
  "Happy Herbivore Abroad by Lindsay Nixon, 2012"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 55 Calories; trace Fat (2.0%
calories from fat); 2g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 430mg Sodium.  Exchanges: 1 Vegetable; 0 Other Carbohydrates.


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

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[MC-AllEthnic-Recipes] TexMex Meatless Tortilla Lasagna - 8 pts plus

 

                      
* Exported from MasterCook *

                        Meatless Tortilla Lasagna

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowFat (Less than 20%)
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     Flour Tortillas -- light or fat-free
                        Vegetable Oil cooking spray
  1 1/2           cups  Fresh Spinach -- chopped
  1                cup  Nonfat Ricotta Cheese
  2             Tbsps.  Fresh Parsley -- minced
  3             Tbsps.  Fresh Basil -- minced
  3             Tbsps.  Parmesan Cheese
                        Salt and Pepper -- to taste
     1/2         small  Onion -- chopped
  1              clove  Garlic -- minced
  3                     Ripe Plum Tomatoes -- chopped
  1                can  Low Sodium Tomato Sauce -- (8 oz.)
     1/4           cup  Part Skim Mozzarella Cheese -- (1 oz.) shredded

1. Coat a large nonstick skillet with cooking spray; place over high heat
until hot. Add spinach and saute 4 minutes.

2. Stir in ricotta, parsley, 1 Tbsp. of basil and Parmesan. Season to
taste with salt and pepper. Coat a medium skillet with cooking spray.
Saute onion and garlic until tender. Stir in tomatoes and sauce. Simmer
for 15 minutes, stirring occasionally. Remove pan from heat and stir in
remaining basil.

3. To assemble, place tortilla on a work surface. Spread on 1/2 of the
cheese mixture; place second tortilla on top, spread with remaining cheese
mixture, cover with third tortilla. Cut into 4 wedges.

4. Place lasagna"" wedges on a baking pan sprayed with cooking spray. Top
each with tomato sauce, sprinkle with mozzarella cheese and bake in a 425
degrees oven until heated through, about 10 minutes.

Serves 4

Cuisine:
  "TexMex"
Source:
  "Mission Foods"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 296 Calories; 7g Fat (19.5%
calories from fat); 19g Protein; 41g Carbohydrate; 4g Dietary Fiber; 17mg
Cholesterol; 870mg Sodium.  Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1
1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 904527 1506 27033

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