Monday, February 25, 2013

[MC-AllEthnic-Recipes] SC Tunisian Lentil and Lamb Soup - 37g Carbohydrate; 17g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                     SC Tunisian Lentil and Lamb Soup
 
Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : LowerCarbs                      Meat
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  extra-virgin olive oil
  2             pounds  lamb shoulder -- excess fat trimmed, and cut into 1-inch pieces
                        salt
  1              large  onion -- finely chopped
  2                     garlic cloves -- minced
     1/2      teaspoon  red pepper flakes
  2               cups  brown lentils -- rinsed and picked over
  14 1/2        ounces  canned chopped tomatoes with juice
  8               cups  chik'n broth
     1/2           cup  chopped fresh flat-leaf (Italian) parsley
                        freshly ground black pepper -- (optional)
 
In a large skillet, heat the olive oil over medium-high heat. Sprinkle the
lam with 1 1/2 teaspoons salt. Brown the lamb, a few pieces at a time,
transferring the browned meat to the insert of a 5 to 7-quart slow cooker.
When all the lamb has been browned, add the onion, garlic, and red pepper
flakes to the skillet, and cook for 3 minutes, until the onion begins to
soften. Transfer the mixture to the slow cooker and stir in the lentils,
tomatoes, and broth. Cover and cook on high for 3 hours, or on low for 6
hours. The lamb will be tender.
 
 
Skim any excess fat from the surface of the soup and add the parsley.
Taste for seasoning and add more salt and some black pepper, if you like,
before serving.
 
Serves 6 to 8
 
AuthorNote: Tunisia is bordered on the west by Algeria and on the east by
Libya, and its cuisine is similar to that of its neighbors. Tunisians use
lamb and lentils. The soup is delicious over rice or couscous, making it a
hearty dish to serve on a cold winter's night.
 
Cuisine:
  "North Africanl/Maghreb"
Source:
  "Mediterranean Slow Cooker Cookbook by Diane Phillips, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 525 Calories; 27g Fat (45.2%
calories from fat); 35g Protein; 37g Carbohydrate; 17g Dietary Fiber; 74mg
Cholesterol; 265mg Sodium.  Exchanges: 2 Grain(Starch); 4 Lean Meat; 1
Vegetable; 4 Fat.
 
NOTES : Cooker: 5 ot 7-quart
        Time: Low for 6 hrs, or High for 3 hrs
 
Nutr. Assoc. : 0 0 0 0 0 0 903920 0 0 0 0
 

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[MC-AllEthnic-Recipes] SC Portuguese Kale and Sausage Soup - 9 pts plus; 21g Carbohydrate; 3g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                   SC Portuguese Kale and Sausage Soup
 
Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : LowerCarbs                      Meat
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  extra-virgin olive oil
     1/2         pound  linguica sausage -- or Spanish chorizo (not Mexican) sausage
  1             medium  onion -- finely chopped
  1                     garlic clove -- minced
  1 1/2         pounds  kale -- tough ends trimmed & thinly sliced
  8               cups  chicken broth
  4             medium  Yukon Gold potato -- scrub & cut into 1/2-inch pieces
                        salt
                        freshly ground black pepper
 
In a large skillet, heat the olive oil over medium heat and cook the
sausage, pricking the skin with the tip of a sharp knife to release some
of the fat. When the sausage is browned, transfer it to the insert of a 5
to 7-quart slow cooker. Add the onion and garlic, and saute for 3 minutes,
or until the onion begins to soften. Add the kale to the skillet and stir
with garlic, onion, and oil to coat. Transfer the contents of the skillet
to the slow cooker insert, and stir in the broth and potatoes. Cover the
slow cooker, and cook on high for 3 hours, or on low for 6 hours.
 
Skim the excess fat off the surface of the soup, season with salt and
pepper, and serve.
 
Makes 6 to 8 servings
 
AuthorNote: This traditional Portuguese soup, called 'caldo vere', is
found in Portuguese enclaves here in San Diego and in Portuguese
communities throughout the United States where their heritage and cuisine
continue to be celebrated. The soup is spicy stick-to-your-ribs fare that
will be welcomed by everyone in your household who comes in from the cold.
Linguica and chorizo sausage can be found in many supermarkets, but if you
can't find either one, a garlicky smoked pork sausage will work.
 
Cuisine:
  "Iberian"
Source:
  "Mediterranean Slow Cooker Cookbook by Diane Phillips, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 321 Calories; 19g Fat (51.4%
calories from fat); 18g Protein; 21g Carbohydrate; 3g Dietary Fiber; 29mg
Cholesterol; 1318mg Sodium.  Exchanges: 1 1/2 Lean Meat; 2 Vegetable; 2
1/2 Fat.
 
 
Nutr. Assoc. : 0 900380 0 0 0 0 0 0 0
 

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[MC-AllEthnic-Recipes] Greeks Favorite Whole-Meal Slaw - 23g Carbohydrate; 5g Dietary Fiber

 

I know: clams?!? But it works.
                    
* Exported from MasterCook *
 
                     Greeks Favorite Whole-Meal Slaw
 
Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    :
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           bag  preshredded cabbage slaw mix
  4             ounces  chopped black olives -- (1 can), drained
  1            handful  walnuts -- chopped
  6 1/2         ounces  canned minced clams -- well drained
  2        Tablespoons  raisins
                        salt and pepper -- to taste
  1                cup  mayonnaise
  1         tablespoon  white wine vinegar
 
Dump cabbage, olives, nuts, clams, and raisins into a large bowl.
 
In a small bowl or cup, blend mayonnaise and vinegar together. Pour over
slaw mixture. Season to taste and serve.
 
Serves 2
 
AuthorNote: use as a filling for pita bread, or eat right out of the bowl.
 
Source:
  "Starving Students Cookbook by Dede Hall, 1994"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 1398 Calories; 137g Fat (82.7%
calories from fat); 41g Protein; 23g Carbohydrate; 5g Dietary Fiber; 100mg
Cholesterol; 1225mg Sodium.  Exchanges: 1/2 Grain(Starch); 5 1/2 Lean
Meat; 1/2 Fruit; 15 Fat; 1/2 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 902678 0 0 0 0 0 0
 

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Saturday, February 23, 2013

[MC-AllEthnic-Recipes] Chicken and Sweet Corn Soup - Chinese; 5 pts plus; 20g Carbohydrate; 1g Dietary Fiber

 

 Loved the simplity of this recipe. Ending up adding generous handuls of chopped baby bok choy to each bowl before pouring in the soup. Nice.
                   
* Exported from MasterCook *
 
                  Chicken and Sweet Corn Soup - Chinese
 
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Fowl/Poultry                    LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 20%)
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  chicken stock
  14            ounces  creamed corn -- to 16 oz
  1                     boneless skinless chicken breast -- cut into 1/2-inch dice
     1/2      teaspoon  sesame oil
     1/2    tablespoon  salt
     1/4      teaspoon  ground white pepper
  1              large  egg -- beaten
 
Bring the chicken stock to a boil in a medium pot. Reduce the heat to a
simmer and stir in the creamed corn. Add the chicken and cook for about 5
minutes, until the chicken turns white and is cooked through.
 
Add the sesame oil, then add the salt and white pepper. Taste and adjust
the seasoning, if necessary. Slowly pour the egg into the soup in a steady
stream while continuously stirring with a long spoon or chopstick. The egg
should cook immediately and look like long yellowish-white strands. Turn
off the heat after you see the strands, so the egg doesn't overcook. Ladle
the soup into individual bowls and serve.
 
 
Serves 4 as a starter, or 2 as a main course
 
AuthorNote: The natural creaminess of corn creates the velvety texture of
this soup. The soup is heartier than it seems and takes only 15 to 20
minutes to both prepare and  cook. This soup is also a good way to use up
leftover roast chicken, just shred the leftovers (you will need about 2
cups of shredded chicken), and boil the chicken in the soup for 1 to 2
minutes instead of 5.
 
Cuisine:
  "Asian"
Source:
  "Chinese Takeout Cookbook: Quick and Easy Dishes to Prepare at Home by
  Diana Kuan, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 193 Calories; 3g Fat (16.2%
calories from fat); 18g Protein; 20g Carbohydrate; 1g Dietary Fiber; 87mg
Cholesterol; 4359mg Sodium.  Exchanges: 1 Grain(Starch); 2 Lean Meat; 0
Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0
 

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[MC-AllEthnic-Recipes] Vegan Teriyaki Sauce - 0 pts plus; 2g Carbohydrate; trace Dietary Fiber

 

Stevia or agave maybe replaced for the brown sugar.  
                   
* Exported from MasterCook *
 
                          Teriyaki Sauce - Vegan
 
Recipe By     :
Serving Size  : 10    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  water
     1/4           cup  low-sodium soy sauce
  1         Tablespoon  cornstarch
     1/2      teaspoon  ground ginger
     1/4      teaspoon  garlic powder -- granulated
  3          teaspoons  light brown sugar
  1               dash  red pepper flakes -- (optional)
 
In a small saucepan, whisk all ingredients together until well combined.
 
Bring to a boil and, once boiling, turn off heat and move pot away from
the heat.
 
Whisk again, and taste. If you prefer a stronger flavor (I do), add
another tablespoon of low-sodium soy sauce.
 
Makes 1 1/4 cups (10 one-tablespoon servings)
 
Per serving (2 Tablespoons): 10 cals; 0g fat; 2.3g carbs; 0g fiber; 1.0g
sugar; 0.4g protein.
 
Chef's Note: Tamari may be substituted for the low-sodium sauce to make
this teriyaki gluten-free. Agave nectar may also be used in place of the
sugar.
 
AuthorNote: Traditionally, teriyaki sauce is made from soy sauce, mirin or
sake, and sugar, but I like my teriyaki al little more complex, with a dab
of ginger, garlic, and heat. This is my basic teriyaki template, which I
vary to make marinades or stir-fries. You can add and subtract to it to
make your own personalized teriyaki sauce or marinade; for example add a
little orange marmalade (2 Tablespoons), pineapple juice, or more sugar
for a sweeter teriyaki.
 
Cuisine:
  "Asian"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
Yield:
  "1 1/4 cups"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 11 Calories; trace Fat (0.9%
calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber;
0mg Cholesterol; 241mg Sodium.  Exchanges: 0 Grain(Starch); 0 Vegetable; 0
Fat; 0 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0
 

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Friday, February 22, 2013

[MC-AllEthnic-Recipes] Tofu and Spinach Soup - Chinese - 3 pts plus; 4g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *
                     Tofu and Spinach Soup - Chinese
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  stock -- chik'n or veg
  2          teaspoons  grated fresh ginger
  2                     scallions -- white and green parts separated, thinly sliced
  1              pound  tofu -- (1 block) silken or soft, drained, rinsed and cut into 1-inch cubes
  4             ounces  fresh spinach -- cleaned and trimmed
                        salt & freshly ground white pepper
  2          teaspoons  sesame oil
 
 
Bring the chicken or vegetable stock to a boil in a medium pot. Add the
ginger,scallions whites, and tofu and cover with a lid. Simmer for 2 to 3
minutes, or until the tofu is heated through.
Add the spinach, stirring gently to avoid breaking up the tofu. Season to
taste with the salt and white pepper. Simmer for about another minute,
until the spinach is wilted but not over cooked.
Remove the soup from the heat, toss in the scallion greens, and drizzle
oil on top. Ladle the soup into individual bowls and serve hot.
 
Serves 4 as a starter
 
AuthorNote: This light, healthy soup pairs well with any main dish. The
number of ingredients is minimal, which is why it is important to use
good-quality stock, preferably homemade.
 
Cuisine:
  "Asian"
Source:
  "Chinese Takeout Cookbook: Quick and Easy Dishes to Prepare at Home by
  Diana Kuan, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 116 Calories; 8g Fat (55.7%
calories from fat); 10g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 32mg Sodium.  Exchanges: 1 Lean Meat; 1/2 Vegetable; 1 Fat; 0
Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0
 

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[MC-AllEthnic-Recipes] Slow Cooker Nonna's Soup for the Soul - 7g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *
                  Slow Cooker Nonna's Soup for the Soul
Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  extra-virgin olive oil
  1              small  onion -- finely chopped
  3             medium  carrots -- finely chopped
  1                     escarole head -- kale, savoy cabbage, or Swiss chard, cored and cut into 1/2-inch pieces
  8               cups  stock
  4              large  eggs
     1/2           cup  finely grated Parmigiano-Reggiano cheese -- to 2/3 cup
                        salt
                        freshly ground black pepper
 
 
In a large skillet, heat the olive oil over medium-high heat, and saute
the onion, carrots, and escarole, turning in the oil to coat, until the
onion begins to soften, about 3 minutes. Transfer the contents of the pan
to the insert of a 5 or 7 quart slow cooker. Add the broth. Cover and cook
on high for 3 hours, or on low for 5 to 6 hours. The escarole will be
tender.
Remove the top from the slow cooker. In a medium mixing bowl, whisk
together the eggs and 1/2 cup of the cheese. Drizzle the egg mixture into
the simmering soup, stirring as your pouring it in. Season with salt and
pepper, if necessary and serving the soup immediately, garnished with
additional Parmigiano, if desired.
 
Slow Cooker Savvy: Feel free to add cut-up [2Favorite] or cooked pasta to
the soup, if desired.
 
AuthorNote: This is comfort food for me. Whenever I didn't feel well as a
child, my 'nonna' would make me this soup. For many years, I just called
it Nonna's soup. It's basically chicken soup with escarole, kale, or
chard, a few more veggies, and - the best part - eggs and nutty
Parmigiano-Reggiano beaten together and added at the end. 'Stracciatella',
the Italian name for the soup, means "torn apart', which is what the eggs
and cheese look when they hit the hot liquid in the cooker.
 
Cuisine:
  "Italian"
Source:
  "Mediterranean Slow Cooker Cookbook by Diane Phillips, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 118 Calories; 8g Fat (56.0%
calories from fat); 7g Protein; 7g Carbohydrate; 2g Dietary Fiber; 110mg
Cholesterol; 150mg Sodium.  Exchanges: 1/2 Lean Meat; 1 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
 

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[MC-AllEthnic-Recipes] SC Moroccan Chickpeas Broth for Couscous

 

I also added one minced jalapeno pepper for a little heat.
                    
* Exported from MasterCook *
                 SC Moroccan Chickpeas Broth for Couscous
Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  dried chickpeas -- soaked overnight in water to cover
     1/4           cup  extra-virgin olive oil
  1              large  onion -- finely chopped
  3               ribs  celery -- coarsely chopped
  3             medium  carrots -- coarsely chopped
  14 1/2        ounces  canned chopped tomatoes with juice
  6               cups  chik'n broth
                        salt
                        freshly ground black pepper
                        To serve: -- couscous
                        To garnish: -- harissa (optional)
 
 
Rinse the soaked bans and transfer to the insert of a 4 to 6-quart slow
cooker.
Heat the olive oil in a large skillet over medium-high heat, and saute the
onion, celery, and carrots for 3 minutes, or until the onion begins to
soften. Add the tomatoes, and transfer the mixture to the insert of the
slow cooker. Stir in the broth, cover, and cook on high for 4 hours, or on
low for 8 hours. At the end of the cooking time, season the soup with salt
and pepper.
To serve the soup, spoon some of the couscous into a soup bowl, and ladle
the soup generously over the couscous. Garnish with harissa, if desired.
 
Serves 6 to 8
 
AuthorNote: La Table de Fes in Paris is a tiny restaurant serving some of
the best Moroccan food I've had outside of Marrakech. Madame directs the
dining room, while from the kitchen Monsieur serves up heaping bowls of
couscous and this savory soup ladled on top before the main courses
arrive. My son-in-law Eric's goal is to speak French so he can tell Madame
how much he loves to eat there! This is a terrific warm-up on a cold
night, filling your tummy with Moroccan goodness. I prefer to serve this
with tractional couscous rather than Israeli, which is delicious it in its
own right, but not authentic for this dish.

Slow Cooker Savvy: Harissa is a North African hot sauce, which is the
pride of Moroccan households. Each harissa is a bit different. At La Table
Fes, Madame places a bit in the ladle, then scoops up some of the soup, so
the heat will spread throughout your bowl. Be forewarned, a little harissa
goes a long way. You can find it at Middle Eastern grocers, full-service
grocers, or gourmet retailers.
 
Cuisine:
  "Moroccan"
Source:
  "Mediterranean Slow Cooker Cookbook by Diane Phillips, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 322 Calories; 11g Fat (30.9%
calories from fat); 14g Protein; 43g Carbohydrate; 11g Dietary Fiber; 0mg
Cholesterol; 217mg Sodium.  Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
1 1/2 Vegetable; 2 Fat.

Nutr. Assoc. : 347 0 0 0 0 0 0 0 0 0 0
 

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