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Post by mylikeit on Feb 26, 2005 21:01:40 GMT -5
Chickpea and Vegetable Tagine
POINTS® value | 7 Servings | 6-8, depending on size
main meals | This recipe is Core. Only count points if on the Flex plan. Per serving: 380 cals, 6 g total fat, 1 g sat fat, 0 mg chol, 193 mg sod, 74 g total carb, 17 g dietary fib, 12 g prot, 214 mg calc. A tagine is a Moroccan stew. Recipe **modified** from WW Versatile Vegetarian cookbook (c. 2001).
Ingredients
2 Tbsp sunflower oil 3 medium onion(s) 6 clove garlic clove(s) 1 Tbsp ground cumin 1 tsp black pepper 1/2 tsp ground cinnamon 5 medium carrot(s) 3 pound butternut squash 2 15 oz cans chickpeas 14 oz canned tomato(es), no salt added 4 small sweet potato(es) 4 medium parsnip(s) 1 leaf bay leaf 1/3 cup parsley
Instructions
Chop onions. Mince garlic. Cut carrots into chunks. Peel butternut squash, seed it and cut into chunks. Rinse and drain chickpeas. Peel sweet potatoes and cut into chunks. Peel parsnips and cut into chunks. Chop parsley.
In a large saucepan, heat the oil. Add the onions; cook, stirring as needed, until softened, about 5 min. Add garlic; cook, stirring, about 1 min. Add the cumin, pepper and cinnamon; cook, stirring, 1 min.
Stir in the carrots, squash, chickpeas, tomatoes, sweet potatoes, parsnips, pay leaf and 1 c. water; bring to a boil. Reduce the heat and simmer, partially covered, until the vegetables are tender, 45-55 min. Discard bay leaf. Sprinkle with parsley and serve.
This is delicious served over warm couscous (prepare with broth, for added flavor). We drank some red wine with it, and it was wonderful. The tagine has a rich flavor, and satisfied even the carnivores at my table.
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Post by slimcris on Feb 27, 2005 21:06:18 GMT -5
OK, SO GOOD, and SO FILLING! Cris's Mexi-can Rice and Beans
1T olive oil 1.5C dry brown rice 1 green pepper, chopped 1 small onion, chopped 2tsp curry powder 2tsp chili powder *optional: cayanne pepper, diced jalapenos, etc to heat it up 1 lg (28oz) can diced tomatoes - NOT drained 1 15oz can whole kernel corn - NOT drained 1C water (have some extra water ready to go in, in case you need more fluid). 1 can red kidney beans, drained and rinsed
In a large saucepan/saucier heat the olive oil on medium-high heat. Add the onions and green peppers, and the dry brown rice. Stir frequently, keep them sauteeing there until the veggies start to look soft. Add the seasonings you wish to use and stir into the rice and veggies. Then add the can of diced tomatoes, WITH the juice they're packed in, the corn WITH the juice in comes in, and 1C of extra water. Stir it all up, cover and simmer on low. Check on it every 10 minutes or so, give it a stir then re-cover it. This will need to simmer like this for an hour, so if, as you go along, you find that the fluid is getting low, add another half cup of liquid. Don't add any more liquid after the 45-50 minute mark, or you'll end up with wet rice. When the hour is up, give it one last stir, turn off the heat and just let it sit there and cool with the cover on until it is of edible temperature. (this just lets the flavors meld and any final fluid absorption)
This is great all by itself - has grain, protein and veggies - stores well, and can even be frozen and reheated!!
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Post by slimcris on May 26, 2005 6:51:05 GMT -5
Pumpkin Dal, Posted by Sarill9:
Very- Very- GOOD
Pumpkin Dal CORE POINTS | 4 Servings | 4
Ingredients
2 tsp of oil 1/2 onion, chopped 2 clove garlic, chopped 1 Tbsp ginger root 1 tsp ground turmeric 1 tsp ground coriander 1/2 tsp ground cumin 1/4 tsp black pepper 1/4 tsp crushed red pepper 8 oz dry red lentils 16 oz canned pumpkin 4 cups vegetable broth 1 1/2 tsp kosher salt
Instructions
Coat pressure cooker (or large pot) with oil and turn on brown setting (or medium high heat). Add onion, garlic, and ginger saute for 5 min. Add rest of spice, cook for 1 min. Add broth, lentils, salt and pumpkin.Stir till pumpkin is completely blended with broth.
Pressure cook on high for 14 minutes (Or on the stove until lentils are done and dal is thick).
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Post by slimcris on May 26, 2005 6:52:43 GMT -5
Spghetti Squash with Edamame-Cilantro Pesto, Posted by NikkiT723
I have not tried this, but I might make it tonight. Sounds good. From Cooking Light, March 2005.
Spaghetti Squash with Edamame-Cilantro Pesto Yield: 6 Servings
2 (2 1/2 lb) spaghetti squash cooking spray 1/2 tsp salt, divided 1 1/4 c chopped fresh cilantro 1 c vegetable broth 1 tbsp olive oil 1/4 tsp freshly ground black pepper 2 garlic cloves, minced 1 lb frozen shelled edamame, thawed 1/4 c grated fresh parmesan cheese (not core - optional)
Preheat oven to 350. Cut each squash in half lengthwise; discard seeds. Place squash halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 350 for 1 hour or until tender. Cool slightly. Scrape inside of squash with a fork to remove spaghetti-like strands to measure about 8 cups. Place in a large bowl. Sprinkle with 1/4 tsp salt; toss gently to combine. Cover and keep warm.
Place cilantro, broth, oil, pepper, remaining 1/4 tsp salt, garlic and edamame in a food processor; pulse until coarsley chopped. Serve edamame pesto over squash; sprinkle with cheese.
***Okay. I made this tonight, or a variation of it. I didn't measure anything, but I used all the ingredients and made it for myself. It was okay, but you really must like cilantro and garlic if you're trying this recipe. I thought it was okay, but the cilantro and garlic were a little strong-tasting.
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Post by slimcris on May 26, 2005 6:53:14 GMT -5
Caponata, posted by Sulee
This eggplant appetizer has always been one of my favorites...I always bought a progresso version but I am certain that it has tons of oil so I was delighted to find this recipe by Rachael Ray. MANY of her 30 minute meal ideas can be easily converted to core or just need a point ot two of wpa.
2 tablespoons olive oil 4 cloves garlic, chopped 1/2 to 3/4 teaspoon crushed red pepper flakes 1 red bell pepper, seeded and diced 1 cubanelle Italian long green pepper, seeded and diced (If you can't find a cubanelle use a regular green or any other color pepper) 1 large sweet onion, peeled and chopped 2 ribs celery, chopped 1/2 cup large green olives, pitted and chopped 1/2 cup black kalamata olives, pitted and chopped 1 (3-ounce) jar capers, drained 1/2 cups golden raisins, optional--you will need to count a point if you use these but I think it is well worth it 1 medium firm eggplant, diced (I suggest that you peel it if the skin seems at all tough) Salt 1 (32-ounce) can diced tomatoes 1 (14-ounce) can crushed tomatoes 1 handful flat-leaf parsley, chopped
First chop the eggplant, place in a colander and salt it fairly liberally to allow some of the liquid to sweat out.
Preheat a big, deep pot over medium heat. Add oil, garlic, and crushed pepper. Chop peppers, onion, and celery and add them to the pot. Once vegetables are in there, increase heat a bit.
Stir in olives, capers and raisins. Add the diced eggplant and stir into the pot. Add tomatoes, diced and crushed, to the pot and stir caponata well to combine. Cover pot and cook caponata at least 15 to 20 minutes, until vegetables are tender. Stir in parsley and remove pan from heat.
I serve this as a veggie, over ww pasta, baked with ww pasta and soy cheese mixed in at the last minute.
8 servings, 0.5 points each if you used the raisins. Otherwise all core.
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Post by slimcris on May 26, 2005 6:53:41 GMT -5
Cuban Black Beans, Posted by NikkiT723
Serve over hot cooked brown rice.
Cuban Black Beans
Serves 12
5 tablespoons olive oil (less if you want) 2 medium onions, finely diced 4 cloves garlic, minced 2 green bell peppers, finely diced 4 fifteen-and-a-half-ounce cans black beans with juice 1 1/2 cups canned black-bean purée<br>5 dried bay leaves 2 teaspoons ground cumin 2 teaspoons dried oregano Salt and freshly ground black pepper 1 tablespoon white vinegar 3 tablespoons chopped fresh cilantro, plus more for garnish 2 tablespoons finely diced red pepper, for garnish (optional)
1. Heat olive oil in a medium stockpot set over medium-low heat. Add onions, garlic, and bell peppers; cook until onions are soft but still translucent, about 25 minutes.
2. Add black beans, black-bean purée, bay leaves, cumin, and oregano. Season with salt and black pepper; stir.
3. Cook mixture until thickened, about 10 minutes. Stir in vinegar and cilantro. Garnish with more cilantro and the red pepper, if desired.
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Post by slimcris on May 26, 2005 6:54:50 GMT -5
Broccoli Brown Rice Quiche, posted by Shirllg
This is an old WW recipe from the early 80's modified to fit CORE....I made it the other day when I had extra brown rice and it was so good I'm making it again tonight. It is a nice "company dish"...
POINTS¨ value | Ê4 Servings | Ê6 CORE
Ingredients: 2 cup cooked brown rice 4 oz grated soy cheese , divided (I used mozerella flavor) 1 cup fat-free egg substitute , divided 1 sliced onion 1 cup sliced mushrooms 1 cup cooked broccoli (1/2 red pepper sliced) 1/2 cup Fat-Free Evaporated Milk 1/2 tsp black pepper
1) combine rice with 1/2 the cheese and 1/4 cup egg sustitute 2)press mixture into "Pamed" pie pan, set aside 3)saute sliced onions and sliced mushrooms in "pamed"pan until browned...(If you want to use some oil, count it out.) spread over pie crust 4) top with brocolli (sometimes I add sliced red peppers, uncooked for color) 5) mix milk, 3/4 cup egg substitute together and pour on top of pie. 6)bake 375 degrees for 20 minutes 7)add remaining cheese to top and continue to bake until set (approx.20 more minutes..)
YUMMMMM...enjoy!
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Post by slimcris on May 26, 2005 6:55:57 GMT -5
CORE SPICY BLACK BEAN BURGERS, Posted by CountryLoser
1 15- to 16-ounce can black beans, rinsed, drained 1/3 cup chopped red onion 1/4 cup dry oats 2 tablespoons plus 1/2 cup bottled chunky salsa 1 teaspoon ground cumin 1/2 teaspoon hot pepper sauce (such as Tabasco) Vegetable oil
Using fork, mash beans in medium bowl. Mix in onion, oats, 2 tablespoons salsa, cumin and hot pepper sauce. Season with salt and pepper. Using moistened hands, shape bean mixture into two 3- to 4-inch-diameter patties.
Prepare grill (medium-high heat) or preheat broiler. Brush grill rack with oil. Grill burgers until heated through, about 3 minutes per side.. Spoon 1/4 cup salsa over each.
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Post by slimcris on May 26, 2005 6:56:45 GMT -5
Italian-Style Spaghetti Squash, Posted by Love2Core
1 pound spaghetti squash, halved lengthwise and seeded 1 tablespoon olive oil 1/2 medium red onion, thinly sliced 1/2 medium zucchini, cut into 1/2 inch dice 2 medium tomatoes, diced 1/8 teaspoon salt 1/8 teaspoon coarsely ground pepper 1/4 cup grated Parmesan cheese (Optional ingredient***COUNT POINTS if you use) 1/2 small lemon, sliced
Place the squash halves, cut sides down, in a glass baking dish. Add 1/8 cup water and cover with plastic wrap. Microwave on high for 8-10 minutes until tender; cool slightly. Meanwhile, in a large skillet, heat 1 tablespoon of the oil. Add the onion and cook over medium-high heat for 3 minutes until the onion is translucent. Add the zucchini and cook for 4-5 minutes until the zucchini begins to brown. Add the tomatoes, salt, and pepper. Reduce the heat; simmer gently for 10 minutes. Using a fork, scrape the squash strands into a bowl. Toss with the remaining tablespoon of oil. Mound the squash in the center of 4 pasta bowls and spoon the vegetable mixture around the squash. If desired, garnish with Parmesan cheese. Add the lemon slices.
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Post by slimcris on May 26, 2005 6:57:08 GMT -5
White Bean Chili, Posted by MyLikeIt
Chili Ingredients: 2 tsp sunflower or canola oil 1 cup chopped mixed bell peppers (green, yellow, orange and/or red) 1 medium onion, chopped 1 teaspoon finely chopped fresh garlic 1 (14 1/2-ounce) cans vegetable broth 3 (15 1/2-ounce) cans cannelini (white kidney beans), rinsed, drained 2 oz canned chopped green chilies 1/2 small (1 1/2 tsp) chopped jalapeño pepper 1 1/2 tsp chili powder 1 teaspoon ground cumin 1/2 teaspoon dried oregano leaves 1/2 teaspoon paprika 1 dash to 1/8 teaspoon ground red pepper 1/2 cup ff Sour Cream
Topping Ingredients: ff Monterey Jack Cheese, shredded, if desired Chopped fresh cilantro, if desired
Put oil in 5-quart saucepan; add peppers, onions and garlic. Cook over medium heat, stirring occasionally, until softened (5 to 7 minutes). Add all remaining ingredients except sour cream, cheese and cilantro. Continue cooking until mixture comes to a full boil (10 to 12 minutes). Cover; reduce heat to low. Cook, stirring occasionally, until mixture is slightly thickened (45 to 50 minutes). Remove from heat. Stir in sour cream; sprinkle with cheese and cilantro, if desired. Makes 6 - 8 servings.
(modified from a recipe on Cooks.com to make it Core)
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Post by slimcris on May 26, 2005 6:57:51 GMT -5
Not tested -- from Food TV. Posted by NikkiT723
Vegetable Couscous "En Crepinette" Recipe
Kosher salt 6 large leaves savoy cabbage 6 large leaves kale 2 cups diced carrots, baby squash, baby beets, zucchini, cauliflower 1 cup couscous 2 tablespoons olive oil, plus extra for searing 1 tablespoon finely chopped fresh oregano, savory, and thyme 2 teaspoons sea salt 1 teaspoon coarse ground black pepper 1/4 cup halved cherry tomatoes 2 tablespoons red wine vinegar
Preheat oven to 400 degrees F. Bring a large pot of water to a boil and add kosher salt, to taste. Quickly blanch cabbage leaves and kale leaves until softened, about 2 to 3 minutes. Remove and cool. Blanch the vegetables in the same water, about 3 to 4 minutes or until tender.
In a small pot, bring 2 cups of water to a boil. In a medium bowl pour in the couscous and cover with the hot water. Place plastic over the top of the bowl and let sit until the couscous absorbs the water, about 15 to 20 minutes. Season the couscous with olive oil, herbs, salt and pepper. Add in the vegetables and tomatoes. Season with the red wine vinegar.
Lay out the cabbage and kale leaves and overlap them. Place a spoon of the couscous in the center and wrap like a burrito. Wrap with plastic and refrigerate for 1 hour.
In a large saute pan, heat enough olive oil to lightly cover the bottom of the pan over high heat. Sear the couscous crepinette on all sides until lightly browned, about 5 to 6 minutes. Let rest. Serve.
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Post by slimcris on May 26, 2005 6:58:44 GMT -5
Couscous with Oranges and Yogurt, Posted by JenInCA www.fatfree.com/recipes/couscous/orange-yogurt-couscousI posted this elsewhere, but since it is vegetarian, here you go: Couscous: 1 1/4 c. vegetable or chicken broth 1 c. couscous (regular or whole wheat. regular's prettier, ww's healthier) 1 c. cooked chickpeas (garbanzos) 1/4 c. raisins or dried currants* 2 small oranges, peeled and sectioned 1 c. finely chopped scallions Dressing: 3/4 c. plain nonfat yogurt 1/4 c. lemon juice 2 garlic cloves, minced or pressed 1 tsp. ground cumin 1/4 tsp. salt (optional) 1. Bring broth to a boil; stir in couscous; remove from heat; cover and set aside 10 minutes. Fluff cooked couscous with fork. 2. Meanwhile, in a large bowl, combine chickpeas, raisins*, orange sections, and scallions. Stir in cooked couscous. 3. Whisk together all dressing ingredients; pour over couscous mixture and toss well to combine. Cover and refrigerate at least 2 hours. Serves 4. Yum! *NOTE: The raisins add 1/2 point per serving. They really make the dish delicious, but leave them out if you must.
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Post by slimcris on May 26, 2005 7:01:17 GMT -5
Cheddar Topped Stuffed Potatoes, Posted by KarChu
2 medium-size baking potatoes 1/4 cup ff cottage cheese 2 tablespoons fat free sour cream 1/2 teaspoon dried dill weed 1/4 cup chopped scallions 1/3 cup coarsely grated ff or soy Cheddar cheese 1 tablespoon thinly sliced scallions
Preheat oven to 450 degrees F.
Scrub potatoes; pat dry. Using fork, pierce each potato in several places. Place on middle rack of oven; bake 45 minutes until centers are tender when pierced with metal skewer. Remove from oven; reduce temperature to 350 degrees F.
Cut potatoes lengthwise in half; using teaspoon, carefully scoop potato flesh into medium-size bowl, leaving 1/8-inch layer of flesh attached to skin. Set potato shells aside.
With potato masher or heavy fork, mash together potato flesh, cottage cheese, sour cream and dill until well blended. Stir in chopped scallions. Spoon mixture lightly into shells; place in shallow baking dish. Bake 10 to 15 minutes until filling is hot. Sprinkle tops of potatoes with grated Cheddar and sliced scallions. Serve immediately.
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Post by slimcris on Aug 14, 2005 8:29:59 GMT -5
From MyLikeIt
Tex Mex Noodle Bake « Thread Started on Jul 17, 2005, 10:50pm »
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Post by slimcris on Aug 14, 2005 8:30:32 GMT -5
From MyLikeIt
Lentil, Rice & Veggie Bake (Core)
Makes 6 servings. Printed from Allrecipes, Submitted by Allison Ezell, modified to Core by MyLikeIt -------------------------------------------------------------------------------- 1/2 cup uncooked brown rice 2 1/2 cups water 1 cup red lentils 1 teaspoon evoo oil 1 small onion, chopped 3 cloves garlic, minced 1 fresh tomato, chopped 1/3 cup chopped celery 1/3 cup chopped carrots 1/3 cup chopped zucchini 1 (8 ounce) can tomato sauce 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon ground cumin salt and pepper to taste
Directions 1 Place the rice and 1 cup water in a pot, and bring to a boil. Cover, reduce heat to low, and simmer until done, about 45 min. Place lentils in a pot with the remaining 1 1/2 cups water, and bring to a boil. Cook 15 minutes, or until tender. 2 Preheat oven to 350 degrees F (175 degrees C). 3 Heat the oil in a skillet over medium heat, and stir in the onion and garlic. Mix in tomato, celery, carrots, zucchini, and 1/2 the tomato sauce. Season with 1/2 the basil, 1/2 the oregano, 1/2 the cumin, salt, and pepper. Cook until vegetables are tender. 4 In a casserole dish, mix the rice, lentils, and vegetables. Top with remaining tomato sauce, and sprinkle with remaining basil, oregano, and cumin. 5 Bake 30 minutes in the preheated oven, until bubbly.
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