Ellise
02-01-2003, 02:33 PM
Shellfish in Endive
Recipe By :Weight Watchers, November/December 2000
Serving Size : 6 Preparation Time :0:00
Categories : Seafood
Amount Measure Ingredient -- Preparation Method
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1/2 red bell pepper -- seeded and diced
2 scallions -- thinly sliced
1 tablespoon chopped cilantro
1/8 teaspoon crushed red pepper flakes
1/2 cup dry white wine
1 bay leaf
1 cup water
1/4 pound shrimp -- peeled, deveined, and ~diced
1/4 pound bay scallops
1/4 teaspoon salt
juice of 2 limes
6 large Belgian endive leaves
Combine the bell pepper, scallions, cilantro, and pepper flakes in a bowl. Set aside.
Combine the wine, bay leaf, and the water in a medium saucepan; Boil 3 minutes. Reduce the heat and add the shrimp and scallops; simmer until the shrimp turn bright pink, about 1 minute. Drain, discarding the bay leaf, and add the seafood to the pepper mixture. Stir in the salt, then mix in the lime juice. Spoon into the endive leaves.
Per serving: 78 Cal, 1 g Fat, 0 g Sat Fat, 35 mg Chol, 169 mg Sod, 7 g Carb, 3 g Fib, 8 g Prot, 53 mg Calc.
POINTS per serving: 1.
Source:
"Weight Watchers, November/December 2000"
Per Serving (excluding unknown items): 59 Calories; 1g Fat (10.6% calories from fat); 7g Protein; 3g Carbohydrate; 1g Dietary Fiber; 35mg Cholesterol; 156mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable.
NOTES : This is a modern-day seviche, since the seafood is lightly
cooked for safety. Feel free to vary the seafood with whatever looks best at your fish market. Try such alternatives or additions as calamari rings (not tentacles) or chunks of red snapper or sole.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Shrimp Chutney
Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Sauces & Condiments
Amount Measure Ingredient -- Preparation Method
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1/2 pound large shrimp -- peeled and deveined
1/4 pound sea scallops
1/2 small garlic clove -- finely chopped
1/4 teaspoon salt
1 teaspoon olive oil
2 tablespoons fresh lemon juice
2 tablespoons mango chutney -- (Major Grey's)
2 tablespoons fat-free mayonnaise
Freshly ground pepper
2 teaspoons finely chopped red onion
1/2 teaspoon grated ginger root
1/4 teaspoon grated lemon peel
Toss the shrimp and scallops with the garlic and salt in a large bowl.
Heat a large nonstick skillet over high heat, 1 minute. Swirl in the
oil, add the shrimp and scallops in a single layer. Cook, turning
once, until golden-brown on both sides, 1 1/2-2 minutes. Add the
lemon juice and cook, stirring, until almost dry; let cool.
Put the cooled shrimp mixture, the chutney, mayonnaise, and pepper in a food processor or blender; pulse until finely chopped. Transfer to a bowl and stir in the onion, ginger, and lemon peel. Cover and refrigerate up to 8 hours to blend the flavors.
Per serving (2 tbsp.): 39 cal, 2 g fat, 0 g sat fat, 21 mg chol, 75
mg sod, 2 g carb, 0 g fib, 4 g prot, 9 mg calc.
POINTS per serving: 1
Source:
"Weight Watchers, November/December 2000"
- -
Per Serving (excluding unknown items): 26 Calories; 1g Fat (20.7% calories from fat); 4g Protein; 1g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 90mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Serving Ideas : To make the chutney, the day before serving, prepare up to step 3, to pulsing the shrimp mixture in the food processor. Transfer the mixture to a small airtight container and refrigerate overnight. Stir in the onion, ginger, and lemon peel just before serving.
Menu: A Thanksgiving to Remember
Shrimp Chutney
Savory Biscotti
Romaine, Apple, and Radish Salad with Cider Dressing
Cornbread-Stuffed Turkey Breast with a Spice Crust
Green Beans with Lemon and Garlic
Parsnip Mashed Potatoes
Pumpkin Torte
NOTES : Slightly sweet and spicy with ginger and lemon, shrimp
chutney is a great topping for toasted French bread round, crackers (garnish each witha parsley leaf and a thin triangle of radish), or our Savory Biscotti. Spoon it onto the bottom of endive leaves, then arrange the filled leaves on a large, round platter in a spiral around a center of leafy-topped radishes. You can also roll spoonfuls of chutney in Boston lettuce leaves or spoon it into
hollowed-out chery tomatoes.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Spinach-Stuffed Potato
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Vegetables
Amount Measure Ingredient -- Preparation Method
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1 large baked potato
1/2 cup fresh spinach -- chopped
1/4 cup reduced fat cheddar cheese -- shredded
1 tablespoon nonfat sour cream
dash salt
dash pepper
Split baked potato, and stuff with chopped spinach, cheddar cheese, sour cream, salt, and pepper. Bake at 350°F for 10 minutes or until cheese melts.
POINTS: 6
Per Serving (excluding unknown items): 274 Calories; 2g Fat (7.2% calories from fat); 13g Protein; 51g Carbohydrate; 5g Dietary Fiber; 8mg Cholesterol; 212mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Squash Casserole
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Vegetables
Amount Measure Ingredient -- Preparation Method
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1 large egg
1 (1 oz.) slice chopped French bread
1 1/2 teaspoons margarine
1 1/2 cups chopped yellow squash
dash salt
dash pepper
1/4 cup reduced-fat shredded cheddar cheese
Combine egg, chopped French bread, and margarine; stir well. Add squash, salt and pepper. Spoon into a small baking dish coated with cooking spray; sprinkle with shredded cheddar cheese, and bake at 350°F for 30 minutes.
POINTS: 7
Per Serving (excluding unknown items): 280 Calories; 13g Fat (42.6% calories from fat); 17g Protein; 24g Carbohydrate; 5g Dietary Fiber; 193mg Cholesterol; 472mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat.
Nutr. Assoc. : 0 26000 0 5654 0 0 26495
* Exported from MasterCook *
Strawberry-Banana Smoothie
Recipe By :Weight Watchers Magazine, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Beverages
Amount Measure Ingredient -- Preparation Method
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1 cup strawberries
1/2 cup skim milk
1 banana
8 ounces fat-free, aspartame-sweetened, vanilla
yogurt
Combine all ingredients and process until smooth.
POINTS: 6
Per Serving (excluding unknown items): 310 Calories; 2g Fat (4.5% calories from fat); 16g Protein; 62g Carbohydrate; 7g Dietary Fiber; 5mg Cholesterol; 197mg Sodium. Exchanges: 2 1/2 Fruit; 2 Non-Fat Milk.
Nutr. Assoc. : 0 0 0 5658
* Exported from MasterCook *
Sun-Dried Tomato Pizza
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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3 tablespoons chopped sun-dried tomatoes
3 tablespoons hot water
3 tablespoons tomato puree
3 ounces pizza crust
1/4 cup yellow squash -- diced
1/4 cup canned artichoke hearts -- chopped and drained
1/3 cup part skim milk mozzarella cheese
Combine tomatoes with hot water; let stand 10 minutes. Stir tomatoes into tomato puree, and spread over ready-made pizza crust. Top with squash and artichoke hearts; sprinkle with cheese. Bake at 450° for 6 minutes or until cheese melts.
POINTS: 8
Per Serving (excluding unknown items): 424 Calories; 10g Fat (22.3% calories from fat); 22g Protein; 61g Carbohydrate; 3g Dietary Fiber; 20mg Cholesterol; 1367mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Sweet Potato Latkes
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : New Import
Amount Measure Ingredient -- Preparation Method
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6 teaspoons vegetable oil
2 large eggs
6 tablespoons all-purpose flour
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne
1 pound sweet potatoes -- peeled and shredded
4 scallions -- finely chopped
2 tablespoons chopped cilantro
Preheat the oven to 450°F. Brush 2 nonstick baking sheets with 1 1/2 teaspoons each of the oil.
Beat the eggs, flour, coriander, cumin, salt, and cayenne in a large howl; stir in the potatoes, scallions, and cilantro. Take about 3 tablespoons of the mixture in the palm of your hand and flatten to a 3—inch pancake; place on a prepared baking sheet; repeat with the remaining potato mixture to make 12 lathes.
Bake until lightly browned on the bottom, 12—14 minutes. Brush the tops with the remaining 3 teaspoons oil; turn and bake until cooked through, about 5 minutes.
Per serving (2 latkes): 159 Cal, 6 g Fat, 1 g Sat Fat, 71 mg Chol,
224 mg Sod, 22 g Carb, 3 g Fib, 4 g Prot, 37 mg Calc.
POINTS per serving: 3.
Source:
"Weight Watchers, November/December 2000"
Per Serving (excluding unknown items): 152 Calories; 6g Fat (37.2% calories from fat); 4g Protein; 20g Carbohydrate; 2g Dietary Fiber; 62mg Cholesterol; 205mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Tabbouleh-Filled Tomato
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1/4 cup bulgur
1/4 cup boiling water
1/3 cup diced cucumbers
2 tablespoons fresh parsley
1 tablespoon lemon juice
1 teaspoon olive oil
2 ounces diced, roasted chicken breast
dash salt
1 tomato
Combine bulgur and boiling water in a small bowl; cover and let stand 20 minutes or until water is absorbed. Stir in cucumber, parsley, lemon juice, olive oil, chicken breast, and salt. Cut a tomato into 4 wedges, cutting to, but not through, bottom; fill tomato with tabbouleh.
POINTS: 4
Per Serving (excluding unknown items): 270 Calories; 10g Fat (30.6% calories from fat); 15g Protein; 34g Carbohydrate; 8g Dietary Fiber; 29mg Cholesterol; 52mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 2571 0 0
* Exported from MasterCook *
Tenderloin of Beef With Blue Cheese and Herb Crust
Recipe By :Weight Watchers, November/December 2000
Serving Size : 4 Preparation Time :0:00
Categories : Meat And Poultry
Amount Measure Ingredient -- Preparation Method
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2 slices white bread -- crusts removed, toasted
3 tablespoons crumbled blue cheese
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
freshly ground black pepper
1/2 cup prepared demi-glace sauce
2 tablespoons madeira wine
1 teaspoon vegetable oil
4 3—ounce center—cut beef tenderloin medallions
Preheat the oven to 400°F. Crumble the toast into a bowl and blend to a coarse paste with the blue cheese, parsley, chives, and pepper.
To prepare the Madeira sauce, combine the demi-glace and Madeira in a small saucepan. Bring the sauce to a boil, reduce the heat to low, and keep hot.
Spray the rack of a roasting pan with nonstick spray. Heat a large
nonstick skillet over high heat, add the oil, and then wipe the pan
with a paper towel to absorb the excess. Dry—sear the medallions until just browned, about 1 minute per side. 4. Arrange the medallions on the roasting rack. Coat the top side of each medallion with the blue cheese mixture. Roast until the crust is golden-brown and the meat is done to taste, 3—4 minutes for medium— rare. Serve the medallions on a pool of warm Madeira sauce.
Per serving (1 medallion with 1/4 of the sauce): 254 Cal, 13 g Fat, 5 g Sat Fat, 77 mg Chol, 291 mg Sod, 7 g Carb, 0 g Fib, 26 g Prot, 60 mg Calc.
POINTS per serving: 6.
Per Serving (excluding unknown items): 67 Calories; 3g Fat (46.2% calories from fat); 2g Protein; 7g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 157mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat.
NOTES : A savory oven-browned blue cheese and herb bread-crumb topping is a delicious accent to beef tenderloin medallions. The beauty of this impressive dish is that it is incredibly simple to
make.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Tuna Crostini
Recipe By :Weight Watchers, November/December 2000
Serving Size : 8 Preparation Time :0:00
Categories : Seafood
Amount Measure Ingredient -- Preparation Method
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3/4 pound tuna steak
juice of i lemon
1 teaspoon anchovy paste
1/4 teaspoon freshly ground pepper
1 plum tomato -- chopped
4 scallions -- thinly sliced
6 kalamata olives -- pitted and chopped
2 tablespoons chopped flat-leaf parsley
8 slices Italian bread -- halved crosswise
Preheat the broiler. Broil the tuna 4 inches from the heat until just opaque in the center, about 5 minutes on each side.
Combine the lemon juice, anchovy paste, and pepper in a large bowl. Flake in the tuna, then add the tomato, scallions, olives, and parsley; toss to combine. Mound onto the bread.
Per serving: 103 Cal, 2 g Fat, 0 g Sat Fat, 1 mg Chol, 227 mg Sod, 18 g Carb, 2 g Fib, 4 g Prot, 47 mg Calc. POINTS per serving: 2.
Per Serving (excluding unknown items): 129 Calories; 4g Fat (26.2% calories from fat); 12g Protein; 11g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 180mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.
NOTES : Use a dark Mediterranean olive (niçoise could be substituted for kalamata) but make sure to choose a variety packed in vinegar rather than in oil to save on fat grams.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Turkey and Spinach Wrap
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Sandwiches
Amount Measure Ingredient -- Preparation Method
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1 tablespoon light mayonnaise
1 8-inch fat-free flour tortilla
2 ounces deli sliced turkey breast
1/2 cup fresh chopped spinach
2 tablespoons reduced-fat shredded cheddar cheese
1 cup chopped romaine lettuce
4 cherry tomatoes
1 tablespoon reduced-calorie ranch dressing
1 cup calcium-fortified orange juice
Spread mayonnaise over tortilla; layer turkey breast, spinach, and cheese. Roll up. Serve with lettuce, tomatoes, and dressing.
POINTS: 8.5
Per Serving (excluding unknown items): 101 Calories; 3g Fat (26.6% calories from fat); 2g Protein; 17g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 236mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Warm Salad of Wild Mushrooms and Fennel
Recipe By :Weight Watchers, November/December 2000
Serving Size : 4 Preparation Time :0:00
Categories : Salads And Vegetables
Amount Measure Ingredient -- Preparation Method
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1 small fennel bulb -- thinly sliced
2/3 cup torn radicchio -- rinsed
1 head garlic -- cloves separated & peeled
1 1/2 tablespoons extra-virgin olive oil
2 1/2 cups wild mushrooms -- sliced & quartered
1 1/4 cups low-sodium chicken broth
1/2 cup chopped sun-dried tomatoes -- (not oil-packed)
6 Kalamata olives -- pitted and sliced
2 tablespoons minced fresh sage
1 1/2 tablespoons capers -- drained
3 tablespoons fresh lemon juice
1/4 medium red bell pepper -- sliced
Freshly ground pepper
Combine the fennel in a small saucepan with enough water to cover and bring to a boil. Reduce the heat, cover and simmer until the fennel is barely tender, about 5 minutes. Drain, cool, and gently toss with the radicchio in a bowl.
Combine the garlic cloves with enough water to cover them by 1 inch in the saucepan, and bring to a boil. Drain the garlic, and repeat the process using fresh water. Reserve the garlic.
Heat the oil in a nonstick skillet, and then add the garlic. Sauté
until golden-brown, 4—5 minutes. Add the mushrooms and sauté until tender, about 8 minutes. Add the broth; cook, scraping up the browned bits from the bottom of the pan, until the broth has almost completely evaporated, 5—10 minutes. Remove from the heat and stir in the tomatoes, olives, sage, and capers.
Arrange the fennel and radicchio on plates and top with the mushroom mixture. Drizzle the salad with the lemon juice. Sprinkle with the red bell pepper and black pepper; serve immediately.
Per serving: 160 Cal, 8 g Fat, 1 g Sat Fat, 2 mg Chol, 400 mg Sod, 20 g Carb, 4 g Fib, 7 g Prot, 96 mg Calc.
POINTS per serving: 3.
Per Serving (excluding unknown items): 111 Calories; 8g Fat (51.9% calories from fat); 5g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 303mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
NOTES : A wonderful assortment of exotic mushrooms are now available in most supermarkets. Cremini, oyster, chanterelle, and shiitake mushrooms all work well in this recipe, but buy whatever is fresh. In this recipe, whole garlic cloves are blanched twice before being browned in oil. This technique mellows and softens the garlic cloves enough to be eaten whole. To peel the garlic cloves, lightly crush them with the side of a large knife. The peels should slip off easily.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Yogurt-Topped Fruit
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
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8 ounces fat-free, aspartame-sweetened, blueberry
yogurt
1 cup sliced strawberries
1 sliced banana
1/4 cup low-fat granola
Place yogurt in medium bowl. Top with fruit and granola.
POINTS: 6.5
Per Serving (excluding unknown items): 158 Calories; 1g Fat (6.0% calories from fat); 2g Protein; 39g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 2 1/2 Fruit.
* Exported from MasterCook *
Bagel Crisps With Cream Cheese—Olive Spread
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
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2 small bagels
1/2 cup fat-free cream cheese
3 tablespoons chopped stuffed green olives
2 teaspoons olive brine
1 tablespoon snipped chives or thinly sliced scallion
-- tops
1. Preheat the oven to 300øF. Slice the bagels in half into 2
rounds; slice each round in half again to make 4 thin rounds. Place the bagel rounds on a nonstick baking sheet; toast until golden brown, about 10 minutes.
2. Meanwhile, combine the cream cheese, olives, brine, and chives in a small bowl. Spread 1 tablespoon of the cheese—olive spread on each, bagel crisp and serve warm.
Per serving: 97 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 342 mg Sodium, 16 g Carbohydrate, 1 g Dietary Fiber, 6 y Protein, 36 mg Calcium.
POINTS per serving: 2.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 149 Calories (kcal); 1g Total Fat; (6% calories from
fat); 9g Protein; 25g Carbohydrate; 2mg Cholesterol; 390mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : These bagel crisps are so yummy, you may find your family clamoring for them at snack time too. For individual servings, toast the bagel rounds in a toaster oven.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Banana-Mango Cooler
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 2 Preparation Time :0:00
Categories : Beverages
Amount Measure Ingredient -- Preparation Method
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1 mango -- peeled and seeded
1 banana -- peeled
1 cup ice cubes
2/3 cup pineapple juice
1 tablespoon fresh lime juice
2 teaspoons sugar
mango and lime wedges -- (optional)
rum -- vodka, or melon
-- liqueur (optional)
Combine the mango, banana, ice cubes, pineapple juice, lime juice, and sugar in a blender. Pulse on high speed until the mixture is thick and smooth. Add the liquor (if using) and pulse to combine. Pour the cooler into 2 glasses and garnish with mango and lime wedges, if desired.
Per serving: 186 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 4 mg Sodium, 48 g Total Carbohydrate, 3 g Dietary Fiber, 1 g Protein, 29 mg Calcium.
POINTS per serving: 3.
Copyright:"© 2000 Weight Watchers International"
Per serving: 186 Calories (kcal); 1g Total Fat; (2% calories from
fat); 1g Protein; 48g Carbohydrate; 0mg Cholesterol; 7mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 3 Fruit; 0 Fat; 1/2 Other Carbohydrates
NOTES : To turn this refreshing tropical drink into a devilishly
delectable cocktail, simply add 2 ounces of rum, vodka, or melon
liqueur to the blender.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Barbecue Sauce
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 8 Preparation Time :0:00
Categories : Grill Sauces & Condiments
Amount Measure Ingredient -- Preparation Method
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2 teaspoons vegetable oil
1 onion -- chopped
1/2 cup plus 1 tablespoon water
3 cups canned tomato puree or crushed tomatoes
3 tablespoons firmly packed dark brown sugar
4 garlic cloves -- crushed
1 teaspoon chili powder
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon cayenne
2 tablespoons white wine vinegar
hot red pepper sauce -- to taste
Heat a medium saucepan. Swirl in the oil, then add the onion and 1 tablespoon water. Cook until the onion is translucent, 4—5 minutes. Add the tomato pur‚e and the 1/2 cup water, the sugar, garlic, chili powder, mustard, salt, and cayenne. Bring the sauce to a boil; reduce the heat and simmer, covered, stirring occasionally, until thickened, about 1 hour. Let stand until cool, then stir in the vinegar and pepper sauce. Serve, or refrigerate in an airtight container for up to 1 week.
Per serving (1/4 cup + 2 tablespoons): 80 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 517 mg SOdium, 17 g Total
Carbohydrate, 3 g Dietary Fiber, 2 g Protein, 28 my Calcium. POINTS per serving: 1.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 20 Calories (kcal); 1g Total Fat; (53% calories from
fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 137mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : For a chunky-style sauce, use crushed tomatoes; tomato puree will produce a smooth barbecue sauce. If you're looking to keep POINTS down, spread the sauce on a grilled vegetable sandwich.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Breakfast Kebabs
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 2 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
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1 tablespoon fruit juice
1 tablespoon maple syrup
4 turkey breakfast sausages, cut into thirds
1 apple -- cored and cut into chunks
1/2 cup cubed fresh pineapple
Combine the fruit juice and syrup in a small bowl. Thread the
sausages, apple, and pineapple onto 4 skewers, alternating the
ingredeints. Brush with the juice mixture. Refrigerate, covered,
until ready to cook.
Spray teh broiler or grill rack with nonstick spray; preheat the
broiler, or prepare the grill. Cook the kebabs, 5 inches from the
heat, until the sausages are cooked through and the fruit is tender, about 4 minutes on each side.
Pre serving: 168 Calories, 6g Total fat, 2 g Saturated Fat, 15 mg
Cholesterol, 202 mg Sodium, 22 g Carbohydrate, 2 g Dietary Fiber, 5 g Protein, 38 mg Calcium.
POINTS per serving: 3.
Description:
"These yummy, fruity kebabs won't soon be forgotten, especially whenserved alongside a waffle or pancake."
Source:"Weight Watchers Magazine, June 2000"
Copyright:"© 2000 Weight Watchers International"
Per serving: 67 Calories (kcal); trace Total Fat; (3% calories from
fat); trace Protein; 17g Carbohydrate; 0mg Cholesterol; 1mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Central American Stuffed Tortillas With Salsa Fresca
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic/Spanish Sandwiches
Amount Measure Ingredient -- Preparation Method
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***SALSA FRESCA***
2 plum tomatoes -- seeded and diced
1/4 cup red onion -- chopped
1 tablespoon chopped pickled jalepeño
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
***STUFFED TORTILLAS***
6 flour tortillas -- (8-inch)
2 teaspoons olive oil
2 cloves garlic -- minced
1 onion -- chopped
1 red bell pepper -- seeded and chopped
1 cup corn kernels -- from 2 medium ears corn
2 teaspoons ground coriander
1 teaspoon dried oregano
3/4 teaspoon salt
1/4 teaspoon cayenne
1 can red kidney beans (19-ounce) -- rinsed and
drained
6 tablespoons fat—free sour cream
3/4 cup shredded reduced—fat sharp cheddar cheese
1. For the Salsa Fresca, combine the tomatoes, onion, jalepeño,
cilantro, lime juice, and salt in a bowl; set aside.
2. Preheat the oven to 350øF. Wrap the tortillas in aluminum foil
and heat for 15 minutes. Meanwhile, heat the oil in a large nonstick skillet, then add the garlic, onion, and bell pepper. Cook the vegetables for 2 minutes. Stir in the corn, coriander, oregano,
salt, and cayenne. Cook, stirring occasionally, until the vegetables are softened, about 3 minutes. Add the kidney beans and cook, stirring and mashing the mixture with a spoon, until heated through, about 3 minutes. Remove from the heat.
3. To assemble the tortillas, working on one tortilla at a time,
spread 1 tablespoon of the sour cream down the center of the tortilla leaving about 1 inch empty at both ends. Top with 2 tablespoons cheese and 1/2 cup of the bean mixture. Fold the 1-inch flaps of the tortilla in toward the center, then roll the tortilla around the filling to form a cylinder. Set on a plate with the seam-side down. Repeat, to make a total of 6 stuffed tortillas. Top the tortillas with the salsa and serve.
Per serving: 336 Calories, 9 g Total Fat, 3 g Saturated Fat, 11 mg
Cholesterol, 1,089 mg Sodium, 51 g Total Carbohydrate, 9 g Dietary Fiber, 14 g Protein, 208 mg Calcium.
POINTS per serving: 6.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 293 Calories (kcal); 7g Total Fat; (21% calories from
fat); 8g Protein; 51g Carbohydrate; 0mg Cholesterol; 704mg SodiumFood Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : The bean filling for this dish gets its distinctive flavor
from sofrito, a well-seasoned saut‚ of garlic, onion, and bell
peppers— a staple of the Latino kitchen. The Salsa Fresca is so tasty you'll want to serve it with grilled chicken or pork.
Recipe By :Weight Watchers, November/December 2000
Serving Size : 6 Preparation Time :0:00
Categories : Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 red bell pepper -- seeded and diced
2 scallions -- thinly sliced
1 tablespoon chopped cilantro
1/8 teaspoon crushed red pepper flakes
1/2 cup dry white wine
1 bay leaf
1 cup water
1/4 pound shrimp -- peeled, deveined, and ~diced
1/4 pound bay scallops
1/4 teaspoon salt
juice of 2 limes
6 large Belgian endive leaves
Combine the bell pepper, scallions, cilantro, and pepper flakes in a bowl. Set aside.
Combine the wine, bay leaf, and the water in a medium saucepan; Boil 3 minutes. Reduce the heat and add the shrimp and scallops; simmer until the shrimp turn bright pink, about 1 minute. Drain, discarding the bay leaf, and add the seafood to the pepper mixture. Stir in the salt, then mix in the lime juice. Spoon into the endive leaves.
Per serving: 78 Cal, 1 g Fat, 0 g Sat Fat, 35 mg Chol, 169 mg Sod, 7 g Carb, 3 g Fib, 8 g Prot, 53 mg Calc.
POINTS per serving: 1.
Source:
"Weight Watchers, November/December 2000"
Per Serving (excluding unknown items): 59 Calories; 1g Fat (10.6% calories from fat); 7g Protein; 3g Carbohydrate; 1g Dietary Fiber; 35mg Cholesterol; 156mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable.
NOTES : This is a modern-day seviche, since the seafood is lightly
cooked for safety. Feel free to vary the seafood with whatever looks best at your fish market. Try such alternatives or additions as calamari rings (not tentacles) or chunks of red snapper or sole.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Shrimp Chutney
Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Sauces & Condiments
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound large shrimp -- peeled and deveined
1/4 pound sea scallops
1/2 small garlic clove -- finely chopped
1/4 teaspoon salt
1 teaspoon olive oil
2 tablespoons fresh lemon juice
2 tablespoons mango chutney -- (Major Grey's)
2 tablespoons fat-free mayonnaise
Freshly ground pepper
2 teaspoons finely chopped red onion
1/2 teaspoon grated ginger root
1/4 teaspoon grated lemon peel
Toss the shrimp and scallops with the garlic and salt in a large bowl.
Heat a large nonstick skillet over high heat, 1 minute. Swirl in the
oil, add the shrimp and scallops in a single layer. Cook, turning
once, until golden-brown on both sides, 1 1/2-2 minutes. Add the
lemon juice and cook, stirring, until almost dry; let cool.
Put the cooled shrimp mixture, the chutney, mayonnaise, and pepper in a food processor or blender; pulse until finely chopped. Transfer to a bowl and stir in the onion, ginger, and lemon peel. Cover and refrigerate up to 8 hours to blend the flavors.
Per serving (2 tbsp.): 39 cal, 2 g fat, 0 g sat fat, 21 mg chol, 75
mg sod, 2 g carb, 0 g fib, 4 g prot, 9 mg calc.
POINTS per serving: 1
Source:
"Weight Watchers, November/December 2000"
- -
Per Serving (excluding unknown items): 26 Calories; 1g Fat (20.7% calories from fat); 4g Protein; 1g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 90mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Serving Ideas : To make the chutney, the day before serving, prepare up to step 3, to pulsing the shrimp mixture in the food processor. Transfer the mixture to a small airtight container and refrigerate overnight. Stir in the onion, ginger, and lemon peel just before serving.
Menu: A Thanksgiving to Remember
Shrimp Chutney
Savory Biscotti
Romaine, Apple, and Radish Salad with Cider Dressing
Cornbread-Stuffed Turkey Breast with a Spice Crust
Green Beans with Lemon and Garlic
Parsnip Mashed Potatoes
Pumpkin Torte
NOTES : Slightly sweet and spicy with ginger and lemon, shrimp
chutney is a great topping for toasted French bread round, crackers (garnish each witha parsley leaf and a thin triangle of radish), or our Savory Biscotti. Spoon it onto the bottom of endive leaves, then arrange the filled leaves on a large, round platter in a spiral around a center of leafy-topped radishes. You can also roll spoonfuls of chutney in Boston lettuce leaves or spoon it into
hollowed-out chery tomatoes.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Spinach-Stuffed Potato
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large baked potato
1/2 cup fresh spinach -- chopped
1/4 cup reduced fat cheddar cheese -- shredded
1 tablespoon nonfat sour cream
dash salt
dash pepper
Split baked potato, and stuff with chopped spinach, cheddar cheese, sour cream, salt, and pepper. Bake at 350°F for 10 minutes or until cheese melts.
POINTS: 6
Per Serving (excluding unknown items): 274 Calories; 2g Fat (7.2% calories from fat); 13g Protein; 51g Carbohydrate; 5g Dietary Fiber; 8mg Cholesterol; 212mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Squash Casserole
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large egg
1 (1 oz.) slice chopped French bread
1 1/2 teaspoons margarine
1 1/2 cups chopped yellow squash
dash salt
dash pepper
1/4 cup reduced-fat shredded cheddar cheese
Combine egg, chopped French bread, and margarine; stir well. Add squash, salt and pepper. Spoon into a small baking dish coated with cooking spray; sprinkle with shredded cheddar cheese, and bake at 350°F for 30 minutes.
POINTS: 7
Per Serving (excluding unknown items): 280 Calories; 13g Fat (42.6% calories from fat); 17g Protein; 24g Carbohydrate; 5g Dietary Fiber; 193mg Cholesterol; 472mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat.
Nutr. Assoc. : 0 26000 0 5654 0 0 26495
* Exported from MasterCook *
Strawberry-Banana Smoothie
Recipe By :Weight Watchers Magazine, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Beverages
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup strawberries
1/2 cup skim milk
1 banana
8 ounces fat-free, aspartame-sweetened, vanilla
yogurt
Combine all ingredients and process until smooth.
POINTS: 6
Per Serving (excluding unknown items): 310 Calories; 2g Fat (4.5% calories from fat); 16g Protein; 62g Carbohydrate; 7g Dietary Fiber; 5mg Cholesterol; 197mg Sodium. Exchanges: 2 1/2 Fruit; 2 Non-Fat Milk.
Nutr. Assoc. : 0 0 0 5658
* Exported from MasterCook *
Sun-Dried Tomato Pizza
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons chopped sun-dried tomatoes
3 tablespoons hot water
3 tablespoons tomato puree
3 ounces pizza crust
1/4 cup yellow squash -- diced
1/4 cup canned artichoke hearts -- chopped and drained
1/3 cup part skim milk mozzarella cheese
Combine tomatoes with hot water; let stand 10 minutes. Stir tomatoes into tomato puree, and spread over ready-made pizza crust. Top with squash and artichoke hearts; sprinkle with cheese. Bake at 450° for 6 minutes or until cheese melts.
POINTS: 8
Per Serving (excluding unknown items): 424 Calories; 10g Fat (22.3% calories from fat); 22g Protein; 61g Carbohydrate; 3g Dietary Fiber; 20mg Cholesterol; 1367mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Sweet Potato Latkes
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : New Import
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 teaspoons vegetable oil
2 large eggs
6 tablespoons all-purpose flour
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne
1 pound sweet potatoes -- peeled and shredded
4 scallions -- finely chopped
2 tablespoons chopped cilantro
Preheat the oven to 450°F. Brush 2 nonstick baking sheets with 1 1/2 teaspoons each of the oil.
Beat the eggs, flour, coriander, cumin, salt, and cayenne in a large howl; stir in the potatoes, scallions, and cilantro. Take about 3 tablespoons of the mixture in the palm of your hand and flatten to a 3—inch pancake; place on a prepared baking sheet; repeat with the remaining potato mixture to make 12 lathes.
Bake until lightly browned on the bottom, 12—14 minutes. Brush the tops with the remaining 3 teaspoons oil; turn and bake until cooked through, about 5 minutes.
Per serving (2 latkes): 159 Cal, 6 g Fat, 1 g Sat Fat, 71 mg Chol,
224 mg Sod, 22 g Carb, 3 g Fib, 4 g Prot, 37 mg Calc.
POINTS per serving: 3.
Source:
"Weight Watchers, November/December 2000"
Per Serving (excluding unknown items): 152 Calories; 6g Fat (37.2% calories from fat); 4g Protein; 20g Carbohydrate; 2g Dietary Fiber; 62mg Cholesterol; 205mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Tabbouleh-Filled Tomato
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup bulgur
1/4 cup boiling water
1/3 cup diced cucumbers
2 tablespoons fresh parsley
1 tablespoon lemon juice
1 teaspoon olive oil
2 ounces diced, roasted chicken breast
dash salt
1 tomato
Combine bulgur and boiling water in a small bowl; cover and let stand 20 minutes or until water is absorbed. Stir in cucumber, parsley, lemon juice, olive oil, chicken breast, and salt. Cut a tomato into 4 wedges, cutting to, but not through, bottom; fill tomato with tabbouleh.
POINTS: 4
Per Serving (excluding unknown items): 270 Calories; 10g Fat (30.6% calories from fat); 15g Protein; 34g Carbohydrate; 8g Dietary Fiber; 29mg Cholesterol; 52mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 2571 0 0
* Exported from MasterCook *
Tenderloin of Beef With Blue Cheese and Herb Crust
Recipe By :Weight Watchers, November/December 2000
Serving Size : 4 Preparation Time :0:00
Categories : Meat And Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 slices white bread -- crusts removed, toasted
3 tablespoons crumbled blue cheese
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
freshly ground black pepper
1/2 cup prepared demi-glace sauce
2 tablespoons madeira wine
1 teaspoon vegetable oil
4 3—ounce center—cut beef tenderloin medallions
Preheat the oven to 400°F. Crumble the toast into a bowl and blend to a coarse paste with the blue cheese, parsley, chives, and pepper.
To prepare the Madeira sauce, combine the demi-glace and Madeira in a small saucepan. Bring the sauce to a boil, reduce the heat to low, and keep hot.
Spray the rack of a roasting pan with nonstick spray. Heat a large
nonstick skillet over high heat, add the oil, and then wipe the pan
with a paper towel to absorb the excess. Dry—sear the medallions until just browned, about 1 minute per side. 4. Arrange the medallions on the roasting rack. Coat the top side of each medallion with the blue cheese mixture. Roast until the crust is golden-brown and the meat is done to taste, 3—4 minutes for medium— rare. Serve the medallions on a pool of warm Madeira sauce.
Per serving (1 medallion with 1/4 of the sauce): 254 Cal, 13 g Fat, 5 g Sat Fat, 77 mg Chol, 291 mg Sod, 7 g Carb, 0 g Fib, 26 g Prot, 60 mg Calc.
POINTS per serving: 6.
Per Serving (excluding unknown items): 67 Calories; 3g Fat (46.2% calories from fat); 2g Protein; 7g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 157mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat.
NOTES : A savory oven-browned blue cheese and herb bread-crumb topping is a delicious accent to beef tenderloin medallions. The beauty of this impressive dish is that it is incredibly simple to
make.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Tuna Crostini
Recipe By :Weight Watchers, November/December 2000
Serving Size : 8 Preparation Time :0:00
Categories : Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound tuna steak
juice of i lemon
1 teaspoon anchovy paste
1/4 teaspoon freshly ground pepper
1 plum tomato -- chopped
4 scallions -- thinly sliced
6 kalamata olives -- pitted and chopped
2 tablespoons chopped flat-leaf parsley
8 slices Italian bread -- halved crosswise
Preheat the broiler. Broil the tuna 4 inches from the heat until just opaque in the center, about 5 minutes on each side.
Combine the lemon juice, anchovy paste, and pepper in a large bowl. Flake in the tuna, then add the tomato, scallions, olives, and parsley; toss to combine. Mound onto the bread.
Per serving: 103 Cal, 2 g Fat, 0 g Sat Fat, 1 mg Chol, 227 mg Sod, 18 g Carb, 2 g Fib, 4 g Prot, 47 mg Calc. POINTS per serving: 2.
Per Serving (excluding unknown items): 129 Calories; 4g Fat (26.2% calories from fat); 12g Protein; 11g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 180mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.
NOTES : Use a dark Mediterranean olive (niçoise could be substituted for kalamata) but make sure to choose a variety packed in vinegar rather than in oil to save on fat grams.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Turkey and Spinach Wrap
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Sandwiches
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon light mayonnaise
1 8-inch fat-free flour tortilla
2 ounces deli sliced turkey breast
1/2 cup fresh chopped spinach
2 tablespoons reduced-fat shredded cheddar cheese
1 cup chopped romaine lettuce
4 cherry tomatoes
1 tablespoon reduced-calorie ranch dressing
1 cup calcium-fortified orange juice
Spread mayonnaise over tortilla; layer turkey breast, spinach, and cheese. Roll up. Serve with lettuce, tomatoes, and dressing.
POINTS: 8.5
Per Serving (excluding unknown items): 101 Calories; 3g Fat (26.6% calories from fat); 2g Protein; 17g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 236mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Warm Salad of Wild Mushrooms and Fennel
Recipe By :Weight Watchers, November/December 2000
Serving Size : 4 Preparation Time :0:00
Categories : Salads And Vegetables
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 small fennel bulb -- thinly sliced
2/3 cup torn radicchio -- rinsed
1 head garlic -- cloves separated & peeled
1 1/2 tablespoons extra-virgin olive oil
2 1/2 cups wild mushrooms -- sliced & quartered
1 1/4 cups low-sodium chicken broth
1/2 cup chopped sun-dried tomatoes -- (not oil-packed)
6 Kalamata olives -- pitted and sliced
2 tablespoons minced fresh sage
1 1/2 tablespoons capers -- drained
3 tablespoons fresh lemon juice
1/4 medium red bell pepper -- sliced
Freshly ground pepper
Combine the fennel in a small saucepan with enough water to cover and bring to a boil. Reduce the heat, cover and simmer until the fennel is barely tender, about 5 minutes. Drain, cool, and gently toss with the radicchio in a bowl.
Combine the garlic cloves with enough water to cover them by 1 inch in the saucepan, and bring to a boil. Drain the garlic, and repeat the process using fresh water. Reserve the garlic.
Heat the oil in a nonstick skillet, and then add the garlic. Sauté
until golden-brown, 4—5 minutes. Add the mushrooms and sauté until tender, about 8 minutes. Add the broth; cook, scraping up the browned bits from the bottom of the pan, until the broth has almost completely evaporated, 5—10 minutes. Remove from the heat and stir in the tomatoes, olives, sage, and capers.
Arrange the fennel and radicchio on plates and top with the mushroom mixture. Drizzle the salad with the lemon juice. Sprinkle with the red bell pepper and black pepper; serve immediately.
Per serving: 160 Cal, 8 g Fat, 1 g Sat Fat, 2 mg Chol, 400 mg Sod, 20 g Carb, 4 g Fib, 7 g Prot, 96 mg Calc.
POINTS per serving: 3.
Per Serving (excluding unknown items): 111 Calories; 8g Fat (51.9% calories from fat); 5g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 303mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
NOTES : A wonderful assortment of exotic mushrooms are now available in most supermarkets. Cremini, oyster, chanterelle, and shiitake mushrooms all work well in this recipe, but buy whatever is fresh. In this recipe, whole garlic cloves are blanched twice before being browned in oil. This technique mellows and softens the garlic cloves enough to be eaten whole. To peel the garlic cloves, lightly crush them with the side of a large knife. The peels should slip off easily.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Yogurt-Topped Fruit
Recipe By :Weight Watchers, November/December 2000
Serving Size : 1 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces fat-free, aspartame-sweetened, blueberry
yogurt
1 cup sliced strawberries
1 sliced banana
1/4 cup low-fat granola
Place yogurt in medium bowl. Top with fruit and granola.
POINTS: 6.5
Per Serving (excluding unknown items): 158 Calories; 1g Fat (6.0% calories from fat); 2g Protein; 39g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 2 1/2 Fruit.
* Exported from MasterCook *
Bagel Crisps With Cream Cheese—Olive Spread
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 4 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 small bagels
1/2 cup fat-free cream cheese
3 tablespoons chopped stuffed green olives
2 teaspoons olive brine
1 tablespoon snipped chives or thinly sliced scallion
-- tops
1. Preheat the oven to 300øF. Slice the bagels in half into 2
rounds; slice each round in half again to make 4 thin rounds. Place the bagel rounds on a nonstick baking sheet; toast until golden brown, about 10 minutes.
2. Meanwhile, combine the cream cheese, olives, brine, and chives in a small bowl. Spread 1 tablespoon of the cheese—olive spread on each, bagel crisp and serve warm.
Per serving: 97 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 342 mg Sodium, 16 g Carbohydrate, 1 g Dietary Fiber, 6 y Protein, 36 mg Calcium.
POINTS per serving: 2.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 149 Calories (kcal); 1g Total Fat; (6% calories from
fat); 9g Protein; 25g Carbohydrate; 2mg Cholesterol; 390mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : These bagel crisps are so yummy, you may find your family clamoring for them at snack time too. For individual servings, toast the bagel rounds in a toaster oven.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Banana-Mango Cooler
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 2 Preparation Time :0:00
Categories : Beverages
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 mango -- peeled and seeded
1 banana -- peeled
1 cup ice cubes
2/3 cup pineapple juice
1 tablespoon fresh lime juice
2 teaspoons sugar
mango and lime wedges -- (optional)
rum -- vodka, or melon
-- liqueur (optional)
Combine the mango, banana, ice cubes, pineapple juice, lime juice, and sugar in a blender. Pulse on high speed until the mixture is thick and smooth. Add the liquor (if using) and pulse to combine. Pour the cooler into 2 glasses and garnish with mango and lime wedges, if desired.
Per serving: 186 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 4 mg Sodium, 48 g Total Carbohydrate, 3 g Dietary Fiber, 1 g Protein, 29 mg Calcium.
POINTS per serving: 3.
Copyright:"© 2000 Weight Watchers International"
Per serving: 186 Calories (kcal); 1g Total Fat; (2% calories from
fat); 1g Protein; 48g Carbohydrate; 0mg Cholesterol; 7mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 3 Fruit; 0 Fat; 1/2 Other Carbohydrates
NOTES : To turn this refreshing tropical drink into a devilishly
delectable cocktail, simply add 2 ounces of rum, vodka, or melon
liqueur to the blender.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Barbecue Sauce
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 8 Preparation Time :0:00
Categories : Grill Sauces & Condiments
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons vegetable oil
1 onion -- chopped
1/2 cup plus 1 tablespoon water
3 cups canned tomato puree or crushed tomatoes
3 tablespoons firmly packed dark brown sugar
4 garlic cloves -- crushed
1 teaspoon chili powder
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon cayenne
2 tablespoons white wine vinegar
hot red pepper sauce -- to taste
Heat a medium saucepan. Swirl in the oil, then add the onion and 1 tablespoon water. Cook until the onion is translucent, 4—5 minutes. Add the tomato pur‚e and the 1/2 cup water, the sugar, garlic, chili powder, mustard, salt, and cayenne. Bring the sauce to a boil; reduce the heat and simmer, covered, stirring occasionally, until thickened, about 1 hour. Let stand until cool, then stir in the vinegar and pepper sauce. Serve, or refrigerate in an airtight container for up to 1 week.
Per serving (1/4 cup + 2 tablespoons): 80 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 517 mg SOdium, 17 g Total
Carbohydrate, 3 g Dietary Fiber, 2 g Protein, 28 my Calcium. POINTS per serving: 1.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 20 Calories (kcal); 1g Total Fat; (53% calories from
fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 137mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : For a chunky-style sauce, use crushed tomatoes; tomato puree will produce a smooth barbecue sauce. If you're looking to keep POINTS down, spread the sauce on a grilled vegetable sandwich.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Breakfast Kebabs
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 2 Preparation Time :0:00
Categories : Breakfast & Brunch
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon fruit juice
1 tablespoon maple syrup
4 turkey breakfast sausages, cut into thirds
1 apple -- cored and cut into chunks
1/2 cup cubed fresh pineapple
Combine the fruit juice and syrup in a small bowl. Thread the
sausages, apple, and pineapple onto 4 skewers, alternating the
ingredeints. Brush with the juice mixture. Refrigerate, covered,
until ready to cook.
Spray teh broiler or grill rack with nonstick spray; preheat the
broiler, or prepare the grill. Cook the kebabs, 5 inches from the
heat, until the sausages are cooked through and the fruit is tender, about 4 minutes on each side.
Pre serving: 168 Calories, 6g Total fat, 2 g Saturated Fat, 15 mg
Cholesterol, 202 mg Sodium, 22 g Carbohydrate, 2 g Dietary Fiber, 5 g Protein, 38 mg Calcium.
POINTS per serving: 3.
Description:
"These yummy, fruity kebabs won't soon be forgotten, especially whenserved alongside a waffle or pancake."
Source:"Weight Watchers Magazine, June 2000"
Copyright:"© 2000 Weight Watchers International"
Per serving: 67 Calories (kcal); trace Total Fat; (3% calories from
fat); trace Protein; 17g Carbohydrate; 0mg Cholesterol; 1mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Central American Stuffed Tortillas With Salsa Fresca
Recipe By :Weight Watchers Magazine, June 2000
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic/Spanish Sandwiches
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***SALSA FRESCA***
2 plum tomatoes -- seeded and diced
1/4 cup red onion -- chopped
1 tablespoon chopped pickled jalepeño
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
***STUFFED TORTILLAS***
6 flour tortillas -- (8-inch)
2 teaspoons olive oil
2 cloves garlic -- minced
1 onion -- chopped
1 red bell pepper -- seeded and chopped
1 cup corn kernels -- from 2 medium ears corn
2 teaspoons ground coriander
1 teaspoon dried oregano
3/4 teaspoon salt
1/4 teaspoon cayenne
1 can red kidney beans (19-ounce) -- rinsed and
drained
6 tablespoons fat—free sour cream
3/4 cup shredded reduced—fat sharp cheddar cheese
1. For the Salsa Fresca, combine the tomatoes, onion, jalepeño,
cilantro, lime juice, and salt in a bowl; set aside.
2. Preheat the oven to 350øF. Wrap the tortillas in aluminum foil
and heat for 15 minutes. Meanwhile, heat the oil in a large nonstick skillet, then add the garlic, onion, and bell pepper. Cook the vegetables for 2 minutes. Stir in the corn, coriander, oregano,
salt, and cayenne. Cook, stirring occasionally, until the vegetables are softened, about 3 minutes. Add the kidney beans and cook, stirring and mashing the mixture with a spoon, until heated through, about 3 minutes. Remove from the heat.
3. To assemble the tortillas, working on one tortilla at a time,
spread 1 tablespoon of the sour cream down the center of the tortilla leaving about 1 inch empty at both ends. Top with 2 tablespoons cheese and 1/2 cup of the bean mixture. Fold the 1-inch flaps of the tortilla in toward the center, then roll the tortilla around the filling to form a cylinder. Set on a plate with the seam-side down. Repeat, to make a total of 6 stuffed tortillas. Top the tortillas with the salsa and serve.
Per serving: 336 Calories, 9 g Total Fat, 3 g Saturated Fat, 11 mg
Cholesterol, 1,089 mg Sodium, 51 g Total Carbohydrate, 9 g Dietary Fiber, 14 g Protein, 208 mg Calcium.
POINTS per serving: 6.
Copyright:
"© 2000 Weight Watchers International"
Per serving: 293 Calories (kcal); 7g Total Fat; (21% calories from
fat); 8g Protein; 51g Carbohydrate; 0mg Cholesterol; 704mg SodiumFood Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : The bean filling for this dish gets its distinctive flavor
from sofrito, a well-seasoned saut‚ of garlic, onion, and bell
peppers— a staple of the Latino kitchen. The Salsa Fresca is so tasty you'll want to serve it with grilled chicken or pork.