Friday, June 28, 2013

[MC-AllEthnic-Recipes] Indian Onion Chutney - Piaz ka Chatni; 4g Carbohydrate; 1g Dietary Fiber

 

* Exported from MasterCook *

                  Indian Onion Chutney - Piaz ka Chatni

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     thinly sliced onions
  1                     chile pepper -- to 3, seeded and chopped
  1                     tomato -- peeled, seeded and chopped
  1         Tablespoon  fresh lemon juice -- to 2 Tablespoons
     1/2      teaspoon  paprika
     1/2      teaspoon  ground cumin
     1/4      teaspoon  cayenne pepper -- optional
                        salt -- to taste

Rinse and squeeze the onions under running water for about 30 seconds. 
Add the rinsed onions and the remaining ingredients to a blender or food
processor and pulse until well blended but still chunky. Adjust seasoning
and serve. 

Make about 2 cups (8 quarter-cup servings)

Variations: If you don't have a food processor or blender, just mince the
onions, peppers and tomatoes and mix all the ingredients together in a
large bowl. 

Serve piaz ka chatni as a condiment for a variety of curries, rice dishes,
breads, scrambled eggs. Onion chutney goes well with tandoori murgh.

Cuisine:
  "Indian"
Source:
  "Brad Harvey @whats4Easts.com"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 17 Calories; trace Fat (7.3%
calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 3mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Fat.

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[MC-AllEthnic-Recipes] Yang Chow Fried Rice

 



* Exported from MasterCook *

                           Yang Chow Fried Rice

Recipe By     :Originally published in Redbook
Serving Size  : 6     Preparation Time :0:00
Categories    : LowFat (Less than 25%)          Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  canola oil -- divided
  4              large  eggs -- lightly beaten and divided
     1/4      teaspoon  freshly ground black pepper -- divided
  1               Dash  salt
  1 3/4           cups  thinly sliced green onions -- divided
  2          teaspoons  grated peeled fresh ginger
  2                     garlic cloves -- minced
  5               cups  cooked short-grain rice -- chilled
     1/4           cup  low-sodium soy sauce
     1/2      teaspoon  salt
  1            package  frozen green peas -- (10 ounce) (1 package) thawed
  3        tablespoons  chopped fresh cilantro

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add half of eggs; swirl to coat bottom of pan evenly. Sprinkle with 1/8
teaspoon pepper and dash of salt; cook 3 minutes or until egg is done.
Remove egg from pan; thinly slice, and set aside.

Wipe pan clean with a paper towel. Heat remaining 4 teaspoons oil in pan
over medium-high heat. Add 1 cup onions, ginger, and garlic; stir-fry 30
seconds. Add remaining eggs and rice; stir-fry 3 minutes. Stir in half of
egg strips, remaining 3/4 cup onions, remaining 1/8 teaspoon pepper, soy
sauce, 1/2 teaspoon salt, and peas; cook 30 seconds, stirring well to
combine. Top with remaining egg strips and cilantro.

Yield:  6 servings (serving size: about 1 cup)

CALORIES 348 (22% from fat); FAT 8.5g (sat 1.5g,mono 4.1g,poly 2g); IRON
3.9mg; CHOLESTEROL 141mg; CALCIUM 34mg; CARBOHYDRATE 55g; SODIUM 683mg;
PROTEIN 11g; FIBER 4.9g 

Here is a vegetarian version of the classic Chinese dish that
traditionally includes shrimp and ham. If you have cooked rice in the
fridge, this meal is ready in minutes; the rice needs to be cold so the
grains won't stick together when stir-fried. Once you've tried this,
you'll make it a habit to cook extra rice to have leftovers to use in this
recipe.

Cuisine:
  "Asian"
Source:
  "Cooking Light, JANUARY 2005"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "6 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 318 Calories; 8g Fat (23.7%
calories from fat); 10g Protein; 50g Carbohydrate; 1g Dietary Fiber; 141mg
Cholesterol; 687mg Sodium.  Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 1 Fat.

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[MC-AllEthnic-Recipes] Eggplant Papeton - 21g Carbohydrate; 7g Dietary Fiber;

 

                      
* Exported from MasterCook *

                             Eggplant Papeton

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  eggplants
  2             medium  shallots -- chopped
  2             ounces  olive oil
  1              ounce  butter
  3                     eggs -- beaten
     1/2           cup  light cream
  1           teaspoon  cornstarch
     1/2      teaspoon  salt
     1/4      teaspoon  ground white pepper
     1/4      teaspoon  Aromat seasoning
  1                cup  light tomato sauce

Preheat oven at 350 degrees. 

Peel eggplants. Cut into squares. Remove seeds. 

Sauté shallots in oil and butter. Add eggplants. Cook for 10 minutes
stirring occasionally to prevent sticking. 

Puree mixture in food processor. Beat in eggs, cream, and cornstarch.
Season well. 

Pour into buttered oven proof individual dishes. Bake until mixture is
firm. 

Unmold on plates and serve with hot tomato sauce. 

Serves 4

ChupaNote: Aromat is a European seasoning mix that contains MSG. I
replaced it with allspice. You could use any spice mix you prefer: if you
want to keep it French use herbes de Provence.

Cuisine:
  "French"
Source:
  "Chef de Cuisine.com"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 375 Calories; 30g Fat (69.1%
calories from fat); 9g Protein; 21g Carbohydrate; 7g Dietary Fiber; 194mg
Cholesterol; 768mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3
1/2 Vegetable; 5 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 1506

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[MC-AllEthnic-Recipes] Za’atar Flatbreads with Cucumber-Yogurt Salad - 33g Carbohydrate; 4g Dietary Fiber

 

                      
* Exported from MasterCook *

              Za'atar Flatbreads with Cucumber-Yogurt Salad

Recipe By     :Chef Ana Sortun 
Serving Size  : 6     Preparation Time :0:00
Categories    : LowerCarbs                      Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        To dust: -- All-purpose flour
  12            ounces  prepared pizza dough -- divided into 2 pieces
  5             ounces  baby spinach
     1/2           cup  frozen baby peas -- thawed
  1                cup  peeled and finely diced cucumber
  2        tablespoons  chopped parsley
  2        tablespoons  chopped mint
  2        tablespoons  chopped dill
  2          teaspoons  minced garlic
  17             ounce  Greek-style plain whole-milk yogurt -- 1 container
  1         tablespoon  fresh lemon juice
     1/2           cup  extra-virgin olive oil
  2               cups  shredded romaine lettuce
                        Kosher salt
     1/2           cup  za'atar spice mix -- (see Note)

Preheat the oven to 450° and place a pizza stone on the bottom rack to
heat for 30 minutes. Alternatively, place an inverted baking sheet in the
oven. 

On a lightly floured work surface, flatten the pizza dough into two 9-inch
rounds, about 1/4 inch thick; transfer to 2 well-floured pizza peels or
inverted baking sheets. Let stand until slightly risen, 20 minutes. 

Meanwhile, in a large saucepan, wilt the spinach with 1 tablespoon of
water over high heat. Transfer to a colander and rinse with cold water.
Squeeze out the liquid and chop the spinach; transfer to a bowl. Add the
peas and mash lightly with a fork. Stir in the cucumber, parsley, mint,
dill and garlic. Add the yogurt, lemon juice and 2 tablespoons of olive
oil and stir to combine. Fold in the romaine and season with salt. 

In a bowl, combine the za'atar with the remaining oil and a generous pinch
of salt. 

Shake the pizza peel a few times to loosen the dough. Dust flour under any
areas that stick. Spread the za'atar oil over the dough. Slide the rounds
onto the hot stone and bake for 10 minutes, until golden and crisp.
Transfer the breads to a work surface and cut into wedges. Serve with the
cucumber yogurt. 

SERVINGS: 6 
ACTIVE: 30 MIN TOTAL TIME: 1 HR 

AuthorNotes: Ana Sortun sprinkles house-made flatbreads with za'atar, the
Middle Eastern blend of sesame seeds, herbs and sumac. She serves it with
a salad of spinach, peas, cucumbers and lettuce, mixed with yogurt-like
Lebanese lebneh.

Bake store-bought pizza dough with za'atar, and make a simpler version of
the salad with Greek-style yogurt.

Wine: Crisp, melony Sauvignon Blanc: 2007 Chateau St. Jean Fumé Blanc.

Ingredient Notes: Za'atar is available at Middle Eastern markets and from
penzeys.com. 

Cuisine:
  "Turkish"
Source:
  "Food&Wine, July 2009"
S(Formatted by Chupa Babi in MC):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 379 Calories; 24g Fat (55.3%
calories from fat); 12g Protein; 33g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 99mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable;
0 Fruit; 4 Fat.

Nutr. Assoc. : 0 4519 0 3468 1003 0 0 0 0 0 0 0 0 0 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

Thursday, June 27, 2013

[MC-AllEthnic-Recipes] Eggplant Gyro

 

                      
* Exported from MasterCook *

                              Eggplant Gyro

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        FOR THE SAUCE:
     1/2           cup  plain low-fat yogurt
     1/2           cup  crumbled feta cheese
  1         Tablespoon  lemon juice
  1           teaspoon  extra-virgin olive oil
                        Kosher salt and black pepper
                        FOR THE GYROS:
  2               cups  seeded and diced tomatoes
  1                cup  diced cucumber -- peeled and seeded
     1/3           cup  diced scallions
     1/3           cup  kalamata olives -- pitted and halved
  2        Tablespoons  red wine vinegar
  2        Tablespoons  chopped fresh parsley
  1         Tablespoon  chopped fresh oregano
  4        Tablespoons  extra-virgin olive oil -- divided
  1              large  eggplant -- trimmed and diced to 3/4-inch pieces
  4                     pita rounds -- (7-8 inches each)

Preheat broiler to high. 

Combine yogurt, feta, lemon juice, and 1 tsp. oil in a small bowl. Season
sauce with salt and pepper to taste; set aside. 

Toss tomatoes, cucumbers, scallions, olives, vinegar, parsley, oregano,
and 1 Tbsp. oil in a large bowl; season with salt and pepper. Set
vegetables aside. 

Sauté eggplant in 2 Tbsp. oil in a sauté pan over medium-high heat for 3
minutes; Sauté eggplant in oil just until cooked but not mushy. Stir into
vegetable mixture. The eggplant will warm the mixture. 

Brush pitas with remaining 1 Tbsp. oil; sprinkle them with salt. Broil
pitas until lightly toasted, about 1 minute on each side. Assemble gyros
by placing each pita on a sheet of foil or parchment papper (This wrapping
makes the gyros easier to eat). Drizzle 1/4 cup sauce down the center of
each pita, then place about 1 cup of vegetables atop the sauce on each
pita. Wrap foil or paper around pita and serve. 

Makes: 4 gyros 
Total time: 30 minutes

Per gyro: 370 cal (38% fat); 16g total fat (6g sat); 27mg chol; 901mg
sodium; 45g total carbs (8g sugars); 4g fiber; 13g protein 

AuthorNotes: Earthy, fresh flavors are the key to making great-tasting
gyros. 

Pitting Olives: If you don't have an olive pitter, simply smash olives
with the flat side of a chef's knife. The flesh will separate from the
pit, making it easy to remove with your fingers

Cuisine:
  "Greek"
Source:
  "Cuisine at Home, erecipes"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 474 Calories; 26g Fat (47.7%
calories from fat); 12g Protein; 51g Carbohydrate; 6g Dietary Fiber; 19mg
Cholesterol; 881mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2
1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 4 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 26068 901003 902684 0 0 0 0 0 0 1140

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

Tuesday, June 25, 2013

[MC-AllEthnic-Recipes] China Study Dominican Chapea

 

                     
* Exported from MasterCook *
 
                       China Study Domincan Chapea
 
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowFat (Less than 10%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  vegetable broth -- divided
  1             medium  onion -- diced
  4             cloves  garlic -- minced
     1/4           cup  fresh cilantro -- chopped
     1/2                green bell pepper -- diced
  2              large  carrots -- sliced
  1 1/2           cups  rice -- uncooked
  1                cup  cabbage -- chopped
  1                can  cooked pinto beans -- rinsed and drained
  1 1/2           cups  butternut squash -- diced
  4        tablespoons  tomato paste
     1/2      teaspoon  sea salt -- (to taste)
 
In large soup pot, add 1/4 cup vegetable broth, onion, garlic, cilantro,
and peppers. Cook over medium-high heat, stirring occasionally, until
onions are translucent.
 
Add remaining vegetable broth, carrots, rice, cabbage, pinto beans,
squash, tomato paste, and salt. Bring to a boil. Stir regularly to prevent
sticking.
 
Once mixture comes to a boil, reduce temperature to low, cover, and cook
for 30 minutes.
 
This soup is done when the rice is fully cooked. Add more salt, if
necessary.
 
Makes 6 servings
 
TIPS: Serve topped with slices of avocados.
 
If you prefer a thinner soup, add 1-2 additional cups of vegetable broth.
 
Source:
  "The China Study Cookbook"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 414 Calories; 4g Fat (9.7% calories
from fat); 13g Protein; 81g Carbohydrate; 8g Dietary Fiber; 2mg
Cholesterol; 2052mg Sodium.  Exchanges: 4 1/2 Grain(Starch); 0 Lean Meat;
1 1/2 Vegetable; 1 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 26002 0 0 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

Monday, June 24, 2013

[MC-AllEthnic-Recipes] Chicken and Walnut Pâté with Smoky Paprika - 12g Carbohydrate; 2g Dietary Fiber

 

                      
* Exported from MasterCook *

                Chicken and Walnut Pâté with Smoky Paprika

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : LowerCarbs                      Meat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              whole  free-range chicken -- (about 3 pounds)
  1                cup  dry white wine -- (if you are drinking the portuese muscate use that)
  1              small  carrot -- cut in half
     1/2                onion -- peeled and cut in half
  10                    black peppercorns
  4              whole  allspice berries
  2                     bay leaves
                        Ice cubes
     1/4         pound  french bread -- most of the crust removed (about 1/2 baguette)
  2               cups  walnut pieces halves
  2        tablespoons  finely chopped garlic -- (about 6 cloves)
     1/2           cup  walnut oil
                        Salt and pepper to taste
     1/4           cup  sour cream
  6                     scallions -- bottoms trimmed and finely chopped
  1           teaspoon  Aleppo chilies -- flakes
  1 1/2       teaspoon  smoked paprika
                        To stir-fry: -- Turkish Crick-Crack or your favourite crackers, and Condiments (pickled hot peppers, addtional Aleppo chilies whole radishes, remaine leaves)

1. Place the chicken in a large pot, add the wine and enough water to
cover it. Add the carrot, onion, peppercorns, allspice, and bay leaves and
bring them to a gentle boil over high heat. Turn the heat down to
medium-low so that the pot just simmers; the chicken will be tough if the
water boils too hard. Cover partially with a lid and poach for about 30
minutes. The leg should pull off the chicken easily when you tug at it
with a pair of tongs,

2. Remove the chicken and place it on a baking sheet to cool. Continue
cooking the liquid on low heat, simmering, until it reduces by half, 30 to
40 more minutes.

3. Strain the liquid through a fine sieve into a small, deep bowl.

4. Fill a medium mixing bowl with ice and add some cold water to create an
ice bath. Set the bowl of broth in the bowl of ice and drop 2 ice cubes
into the broth. This will help the fat rise to the top quicker and the
liquid to cool so that it can be skimmed.

5. After the broth is cool, skim the fat off using a ladle or spoon in a
circular motion. Discard the fat.

6. When the chicken is cool enough to handle, discard the chicken skin and
pull the meat off of the bones, using your fingers. Discard the bones.

7. Shred the meat so that it forms thin strands, like broken fettuccine.
You can do this with your hands or pull the meat toward you in little
pieces with a fork. The last alternative is to chop the meat coarsely with
a knife, which is the quickest technique but doesn't allow for an
extremely creamy rillete texture. Place the shredded chicken in a medium
mixing bowl and set aside.

8. Soak the bread in a little more than ½ cup of the chicken broth for a
few minutes, until soft. Stir the bread to coat it with the broth and
allow it to soak evenly.

9. Using a food processor fitted with a metal blade, purée the walnuts
with the garlic until they are ground to a paste.

10. Squeeze the bread dry with your hands and add it to the walnut paste
in the food processor. Purée until the paste becomes homogeneous and
creamy, stopping once to scrape the bowl. You will have a thick paste that
forms ball.

11. Scrape the mixture into a medium mixing bowl and whisk in about 1½
cups of the broth mixture to make a mayonnaise consistency.

12. Whisk in the walnut oil and season with salt and pepper.

13. Stir in the shredded chicken, sour cream, scallions. Aleppo chilies,
and paprika. Add more broth to make the pate creamier or more Aleppo
chilies to make it spicier.

14. I like to serve this paté in a crock or Luminarc jar-the French glass
jar that has a flip-top lid with a rubber gasket-with a wooden spreader.
Serve with crackers and condiments.

Serves 12

I call this creamy chicken salad recipe pate because it is similar in
consistency to rillettes, which is a type of French pâté. Rillettes are
made by cooking rabbit, duck, or pork slowly in a lot of fat until very
tender; the meat is then shredded and mixed with enough cooking fat to
form a paste, which is served on sliced bread. In this recipe, I use nuts,
bread, and chicken poaching liquid to bind the chicken meat, for a creamy
consistency without all the fat. Using nuts as a thickening agent is a
sophisticated, heart-smart, healthful Arabic cooking technique (see Garlic
and Almond Soup).

This pâté recipe is a twist on Circassian chicken, a classic Ottoman dish.
The Russians forced the Circassians out of their homeland in the North
Caucasus Mountains in the 1860s, and 90 percent of these people fled to
Turkey. Circassian women-renowned for their beauty and their cooking-were
captured by or traded to the sultans and became part of the harem and
cooking staff in the Turkish palaces.

The first time I prepared Circassian chicken was in 1999, when I was chef
at the Casablanca restaurant in Harvard Square. Clifford Wright, the
author of A Mediterranean Feast (a book that took him ten years to write
and is my favorite reference on Mediterranean cooking), came into the
kitchen and said. "No, it must be creamier." He helped me understand the
proper texture. And then when I first met my friend Harnza Zeytinoglu, of
Circassian descent and hailing from Istanbul, he literally jumped for joy
after I mentioned that I offered Circassian chicken on my menu at the
Casablanca. Hamza came into the restaurant to try the dish and said. "No,
it must be spicier."

So this recipe was perfected by the palates of both Cliff and Hamza. It's
fun to play with the chilies, altering the spiciness according to your
preference.

Traditionally, cilantro is a main ingredient in Circassian chicken, but I
like to use scallions instead, because I think the cilantro distracts from
the beautiful flavor combination of smoky chilies and walnuts.

This recipe freezes very well.

Serve the pâté with a dry muscat from Portugal to make a perfect aperitif
as a mezze course with homemade crackers (see recipe for Crick-Cracks).

Cuisine:
  "Turkish"
Source:
  "''Spice: Flavors of the Eastern Mediterranean,'' by Ana Sortun"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 539 Calories; 42g Fat (70.4%
calories from fat); 28g Protein; 12g Carbohydrate; 2g Dietary Fiber; 115mg
Cholesterol; 153mg Sodium.  Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat;
1/2 Vegetable; 0 Non-Fat Milk; 6 Fat.

Nutr. Assoc. : 2602 1638 0 0 0 0 0 0 0 5471 0 0 0 0 0 0 0 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[Realafricanloverstomeet] Get all 3 Credit Scores for $0 Instantly

 
__,_._,___

Sunday, June 23, 2013

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

 


For those who do not have MasterCook or other data base, it is possible
to post to ERMC with manual formatting. Here is an example.

@@@@@
title
<hard return>
ingredients
<hard return>
directions

Example:

@@@@@
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.

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (203)
Recent Activity:
.

__,_._,___

Saturday, June 22, 2013

[MC-AllEthnic-Recipes] China Study African Vegetables - 5 pts plus; 32g Carbohydrate; 6g Dietary Fiber

 

                      
* Exported from MasterCook *
 
                      China Study African Vegetables
 
Recipe By     :
Serving Size  :
7     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  vegetable broth
  1             medium  onion -- chopped
  1                     green bell pepper -- chopped
  4             cloves  garlic -- minced
     1/4      teaspoon  cayenne pepper
  1           teaspoon  cinnamon
  1                cup  water
  1              large  sweet potato -- peeled and cut into 1-inch
cubes
  2               cups  frozen chopped spinach
     1/2           cup  frozen corn
  4        tablespoons  tomato paste
  1                can  diced tomatoes -- (15 ounce)
  1             medium  zucchini -- peeled and sliced
     1/4           cup  natural peanut butter
                        Sea salt and black pepper -- to taste
  2               cups  cooked brown rice -- for serving
 
In large soup pot, add 2 tablespoons of vegetable broth,
onion, pepper,
and garlic. Cook over medium-high heat until onion and
pepper are soft.
 
Reduce heat to medium. Add cayenne pepper and cinnamon.
Cook 1-2 minutes
longer.
 
Add water, sweet potato, spinach, corn, tomato paste,
diced tomatoes, and
zucchini. Bring the mixture to a boil, reduce heat,
cover, and simmer for
10 minutes or until potato is easily pricked with a fork.
If necessary,
add more water.
 
Stir in peanut butter, salt, and pepper. Cook over medium
heat for 5 more
minutes.
 
Serve over cooked rice.
 
Makes 6 to 8 servings
Prep time: 15 mins
Cooking time: 20-25 mins
 
Cuisine:
  "African"
Source:
  "The China
Study Cookbook"
S(Formatted by Chupa Babi):
  "June
2013"
                                    - - - - - -
- - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 204 Calories; 6g
Fat (24.4%
calories from fat); 8g Protein; 32g Carbohydrate; 6g
Dietary Fiber; trace
Cholesterol; 199mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 Vegetable;
0
Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___

[MC-AllEthnic-Recipes] Bulgur with Leeks and Swiss Chard

 

                      
* Exported from MasterCook *
 
                    Bulgur with Leeks and Swiss Chard
 
Recipe By     :
Serving Size  :
4     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowFat
(Less than 30%)
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
  2                     medium-size leeks -- white
and tender green parts chopped
  1              pound  Swiss chard -- stems cut into 1-inch pieces,
leaves torn into large pieces
  2               cups  sliced mushrooms
  4             cloves  garlic -- minced (about 4 tsp.)
  2 3/4           cups  low-sodium vegetable broth
  1                cup  bulgur
 
Heat oil in large pot over medium-high heat. Add leeks
and chard stems,
and cook 4 minutes, or until softened, stirring often.
Add mushrooms, and
cook 5 minutes, or until softened, stirring occasionally.
Add garlic and
chard leaves. Cover, and cook 5 minutes, or until leaves
are wilted,
stirring occasionally. Season with salt and pepper.
 
Stir in broth and bulgur. Bring to a boil, reduce heat to
medium low,
cover, and simmer 10 minutes, or until liquid is absorbed
and bulgur is
tender. Remove pan from heat, and serve.
 
Serves 4
 
Per SERVING: Calories: 252 (25% fat cals), Protein: 9g,
Total fat: 7g,
Saturated fat: g, Carbs: 42g, Cholesterol: mg, Sodium:
660mg, Fiber: 9g,
Sugars: 4g
 
ChupaNote: if you don't have chard, spinach works well
also. Replace the
bulgur with quinoa for a gluten-free meal.
If you make the bulgur and the vegetables separately,
this makes a good
potluck vegan contribution. Sprinkle with feta, and red
pepper flakes to
finish.
 
Cuisine:
  "Mediterranean"
Source:
  "Vegetarian
Times Issue: October 1, 2006   p.33"
S(Formatted by Chupa Babi):
  "June
2013"
                                    - - - - - -
- - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 276 Calories; 8g Fat
(23.5%
calories from fat); 15g Protein; 41g Carbohydrate; 12g
Dietary Fiber; 0mg
Cholesterol; 614mg Sodium.  Exchanges: 2 Grain(Starch); 1 Lean Meat; 2
1/2
Vegetable; 1 1/2 Fat.
 
 
Nutr. Assoc. : 0 793 0 0 0 0 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
.

__,_._,___