Tuesday, June 28, 2011

[MC-AllEthnic-Recipes] Mediterranean Bean Soup - 26g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Mediterranean Bean Soup

Recipe By :Chef Jean Vachon, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 4 Preparation Time :0:00
Categories : LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons olive oil
2/3 cup leeks -- diced
1/2 cup onions -- diced
1/2 cup carrots -- diced
1/2 cup zucchini -- diced
1/4 cup celery -- diced
6 cups water
salt
5 ounces potatoes
1/3 cup green beans -- cut into 3/4" lengths
1/3 cup white kidney beans -- rinsed and drained
1/2 cup ripe tomatoes -- seeded and coarsely chopped
Pistou:
3 garlic cloves
1 cup fresh basil
6 tablespoons olive oil

Heat the olive oil in a large Dutch oven. Saute the leeks, onions, carrots, zucchini, and celery for approximately 5 minutes over high heat.

Pour in the water and salt to taste. Add the potatoes and cook for 25 minutes on low boil.

Add the green beans, tomatoes, and white kidney beans, and cook for another 10 minutes.

To prepare the pistou, crush the garlic, and basil with a mortar and pestle, slowly incorporating the olive oil.

Add the pistou to the boiling soup and boil for an additional 2 mins before serving.

Serves 4
Prep time: 1 hour 15 minutes

Cuisine:
"Mediterranean"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
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Per Serving (excluding unknown items): 393 Calories; 31g Fat (68.5% calories from fat); 6g Protein; 26g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 35mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 6 Fat.

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

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[MC-AllEthnic-Recipes] Japanese-Style Spinach - 10g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Japanese-Style Spinach

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound very fresh spinach
Vinaigrette:
1/4 cup walnuts
1 tablespoon flaxseed
1 tablespoon sugar
2 tablespoons rice wine vinegar
2 tablespoons Japanese soy sauce

Carefully wash the spinach, and cook in boiling salted water for approximately 2 minutes, until their colour begins to change.

Rinse immediately in cold water. Drain in a sieve, pressing down firmly to remove all the water, and pat dry with paper towels.

Shape the spinach into 4 sausage shapes. Cut into 1-inch lenghts and arrange on four individual serving plates.

Blend all the vinaigrette ingredients in a food processor until they form a thick paste. Pour over the spinach chunks and serve at room temperature.

Makes 4 servings
Prep time: 30 mins

Cuisine:
"Asian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 102 Calories; 6g Fat (44.0% calories from fat); 6g Protein; 10g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 605mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 3407 0 0 0 0 0 1396

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[MC-AllEthnic-Recipes] Indian Cabbage Duet - 16g Carbohydrate; 7g Dietary Fiber

 


* Exported from MasterCook *

Indian Cabbage Duet

Recipe By :Chef Marlene Ganon, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 onion -- or 1 medium leek, chopped
12 Brussels sprouts
1 cup Scotch kale -- chopped
1 cup pak-choi cabbage -- (bok choy) chopped
3 garlic cloves -- minced
1 teaspoon ground turmeric
1 teaspoon curry powder
freshly ground pepper -- to taste
4 cups soy milk
2 tablespoons soy sauce
To serve: -- almonds, walnuts, or hazelnuts, coarsely chopped

Heat the olive oil in a large saucepan. Saute the onion until it is slightly colored.

Add the Brussel sprouts, kale, pakchoi, and garlic, and stir several minutes over medium heat. Add the turmeric, curry, and pepper.

Pour in the soy milk and let simmer slowly for approximately 20 minutes, until the vegetables are cooked.

Add the soy sauce and almonds just before servings.

Makes 4 servings
Prep time: 45 mins

AuthorNote: if you want to increase the nourishment value of this hearty dish, add a can of rinsed and drained legumes a few minutes before the end of cooking. If you prefer, you may add brown rice, barley, or another cooked cereal.

Cuisine:
"Indian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
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Per Serving (excluding unknown items): 167 Calories; 9g Fat (42.2% calories from fat); 10g Protein; 16g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 583mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

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

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[MC-AllEthnic-Recipes] Chinese-Style Spinach - 10g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Chinese-Style Spinach

Recipe By :Chef Jean Vachon, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds fresh spinach -- washed, stems removed
3 tablespoons olive oil
2 medium onions -- sliced into rounds
1 garlic clove -- crushed
1 tablespoon cornstarch
4 teaspoons soy sauce
salt & freshly ground pepper -- to taste

Salt the spinach, and cook over high heat for 1 to 3 minutes in a skillet without adding water.

Heat the olive oil in a heavy skillet. Saute the onions and garlic over medium heat for 6 to 7 minutes, until the onions are tender and translucent.

In a small bowl, mix the cornstarch well in the soy sauce. Pour over the onions and stir. Cook over low heat for 1 to 3 minutes, until the mixture thickens.

Season with salt and pepper to taste.

Drain the spinach, mix together with the sauce.

Makes 6 servings
Prep time: 30 mins

Cuisine:
"Asian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 115 Calories; 7g Fat (52.1% calories from fat); 5g Protein; 10g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 349mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1 1/2 Fat.

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

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[MC-AllEthnic-Recipes] Chilled Soba Noodles

 


* Exported from MasterCook *

Chilled Soba Noodles

Recipe By :Chef Susan Sylvester, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 10%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound soba noodles
green onions -- chopped
fresh coriander -- chopped
sesame seeds
Vinaigrette:
6 tablespoons soy sauce
2 tablespoons rice wine vinegar
1 1/2 teaspoons sesame oil
1 teaspoon sugar
1 tablespoon fresh ginger -- chopped

Cook the noodles in boiling water as per package directions. drain, cover, and set aside in the refrigerator.

Mix all the vinaigrette ingredients together in a small bowl. Verify the seasoning and pour over the cold noodles.

Garnish with green onions, coriander and sesame seeds to taste.

Serves 4

AuthorNote: Soba noodles are made from buckwheat and common wheat. The Japanese have been making them since the fifteenth century.

Cuisine:
"Asian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 226 Calories; 2g Fat (7.9% calories from fat); 10g Protein; 46g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1993mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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

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[MC-AllEthnic-Recipes] Belgian Hot Chocolate Tartlets

 


* Exported from MasterCook *

Belgian Hot Chocolate Tartlets

Recipe By :Chef Isabelle Legare, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 10 Preparation Time :0:00
Categories : Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup soft butter
1 1/2 cups granulated maple sugar
6 1/3 ounces semi-sweet dark chocolate -- melted
6 eggs
2/3 cup all purpose flour -- sifted

Butter 10 small tart pans.

Melt the butter and transfer to a bowl. Add the maple sugar and whisk well.

Add the chocolate and mix well.

Incorporate the eggs, one at a time, and then add the flour.

Pour into the mould and cook in the oven at 300F (150C) for approximately 10 minutes. Serve immediately.

Makes 10 tartlets
Prep time: 45 mins

AuthorNote: this recipe from Belgium can also be made with equal parts of wheat flour and all-purpose flour. You can add small berries in the center and flavor them with finely chopped fresh basil.

Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"10 tartlets"
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Per Serving (excluding unknown items): 318 Calories; 18g Fat (47.8% calories from fat); 5g Protein; 38g Carbohydrate; 1g Dietary Fiber; 152mg Cholesterol; 140mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 3 Fat; 2 Other Carbohydrates.

Nutr. Assoc. : 0 4095 904887 0 0

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[MC-AllEthnic-Recipes] Falafel Tomato Sauce - Hot ;5g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Falafel Tomato Sauce - Hot

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
-------- ------------ --------------------------------
3/4 cup tomato paste
1/4 cup water
1/2 teaspoon harissa -- or hot sauce
2 cloves garlic -- pressed
1 teaspoon lemon juice
1 tablespoon fresh parsley -- finely chopped

In a medium saucepan, combine all ingredients. Bring to a boil, then reduce heat to low and allow to simmer for 15 -20 minutes. Sitting frequently.

Serve falafel hot sauce immediately as a dip for falafel or drizzle onto falafel pita sandwich. Falafel hot sauce is great at room temperature and even cold!

Store in refrigerator for up two weeks.

Makes 1 cup (8 two-tablespoon servings)

Falafel hot sauce can be drizzled into a falafel pita sandwich or used for dipping.

Cuisine:
"MidEastern"
Source:
"Arabic Food Recipes blog"
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"1 cup"
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Per Serving (excluding unknown items): 22 Calories; trace Fat (5.1% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 195mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

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