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Reply
| | From:  Genie· (Original Message) | Sent: 11/20/2007 3:10 AM |
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Reply
| | | From: Genie· | Sent: 8/6/2008 3:57 AM |
Asparagus In Lemon Butter
4-Servings
WW Point = 1 point
1 Pound Asparagus (remove tough stems)
2 Tablespoons Fat Free Margarine ( melted)
1/2 Teaspoons Fresh Grated Lemon Peel
2 Tablespoons Fresh Lemon Juice
Cut asparagus in pieces about 1 1/2-inches long. Simmer asparagus in
water, enough to cover , for about 6 minutes or until crisp tender.
Drain. In saucepan combine all ingredients. Cook over medium heat
for 2 minutes. Stir and serve warm.
Per Serving- 1/2 cup
Calories 31, Protein 3g, Total Fat 0g, Carbohydrate 6g, Saturated
Fat 0g,
Cholesterol 0mg, Sodium 51mg, Fiber 0g
exchanges: 1 vegetable
*Calculated using a Weight Watcher Calculator
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Reply
| | | From: Genie· | Sent: 8/8/2008 8:17 PM |
| Pecan Corn Bread Stuffing 4 WW Points
Yield: 8 Servings
2 c Corn bread crumbs
1/2 c Finely chopped onion
1/2 c Chopped celery
1 tb Dried parsley flakes
1/2 ts Dried thyme
1/4 c Water or chicken broth
Suggestion: Use a cornbread recipe made just with cornmeal or using rice flour for a no gluten recipe.
Mix all the ingredients together in a bowl. Stuff into poultry or transfer to a lightly oiled casserole. Bake in 350 F oven for 15 minutes if not used as a stuffing. Stuff 2 Cornish hens or 3 pound chicken.
1/8 recipe - 168 calories, 1 bread, 1 vegetable, 1 fat exchange 22
grams carbohydrate, 3 grams protein, 6 grams fat 202 mg sodium, 110
mg potassium, 23 mg cholesterol
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Reply
| | | From: Genie· | Sent: 8/8/2008 8:22 PM |
| Crepes with Cheese and Scallions
POINTS® Value | 4
Servings | 8
1/2 cup all purpose flour
1/2 cup 1% low fat milk
1/4 cup hot water
1/2 cup fat free egg substitute
1 TB light butter, melted
1/2 tsp. table salt
8 oz. Oka cheese, diced *
1 cup fresh scallions, minced
1 sprays cooking spray
In a blender, combine flour, milk, water, egg substitute, butter, and salt.
Puree or blend until smooth. Pour batter into a container cover with plastic
and
refrigerate 30 minutes.
Coat a medium nonstick skillet with cooking spray and set pan over medium
heat.
For each crepe, add 2 tablespoons batter to pan. Lift the pan off the heat
and tilt
and rotate it so that batter forms an even, very thin layer. Cook until the
top is set
and the bottom is golden.
Using your fingers, flip crepe and cook until second side is lightly browned.
Transfer
crepe to wax paper and repeat with remaining batter, making sure to coat the
pan with
cooking spray each time.
While still warm, top crepes with Oka cheese and scallions and roll up.
* Note: Oka is a Canadian cheese named after the small village of Oka, Quebec
where it originated in 1893.
Oka cheese has a pungent aroma and soft creamy flavor, sometimes described as
nutty and fruity.
Oka is an excellent substitute for many semi-soft ripened cheeses in any
dish.
There are four types of Oka cheese, 'Regular',' Classic', 'Light' and
'Providence'<WBR>. 'Regular' Oka can be
made from both pasteurized and raw milk. It is a pressed, semi-soft cheese
that is surface ripened
for some 30 days. The 'Classic' is ripened for an additional month. Aging is
done in refrigerated aging
cellars. The cheese rounds are placed on cypress slats and the cheeses are
periodically turned and
washed in a weak brine solution. 'Providence' Oka is of a much more creamy
and soft texture then
either 'Classic' or 'Regular, while 'Light' is similar to 'Regular', but with
a lower percentage of fat.
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Reply
| | | From: Genie· | Sent: 8/8/2008 9:36 PM |
| Carrot-Onion Pancakes
POINTS® Value | 2
Servings | 6
Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Easy
This makes a great accompaniment to any holiday meal. Make a batch before your
company arrives, and rewarm them in the oven.
Ingredients
4 medium carrot(s), finely grated
1/2 small onion(s), finely grated
1 tsp fresh oregano, chopped
1 cup fat-free egg substitute
1/2 cup matzo meal, whole wheat
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 serving olive oil cooking spray
1/2 cup canned tomato sauce, heated
Instructions
1. Stir together carrots, onion, oregano, egg substitute and matzo meal; season
to taste with salt and pepper. If batter is too dry to mold together, stir in 1
to 2 tablespoons of water.
2. Coat a large non-stick skillet with cooking spray and warm over medium heat.
3. Spoon batter into skillet by heaping tablespoonfuls and flatten with a
spatula. Cook until nicely browned, about 4 to 5 minutes per side. Remove from
pan and cover with aluminium foil to keep warm; repeat with remaining batter.
Serve hot with tomato sauce on the side.
Yields two 3-inch pancakes and about 1 1/3 tablespoons of tomato sauce per
serving.
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Reply
| | | From: Genie· | Sent: 8/8/2008 9:43 PM |
Zucchini-Mozzarella Casserole - 5 WW Points
Yield: 4 Servings
1 tb Margarine + 1 ts Margarine
4 c Zucchini; thinly sliced
1/2 c Onions; chopped
2 tb Parsley flakes;
1/8 ts Garlic powder;
1/2 ts Dried oregano;
1/4 ts Dried basil;
Salt and pepper to taste;
2 Eggs; slightly beaten
6 oz Mozzarella; shredded
1 ts Dijon mustard;
Melt margarine in a large nonstick skillet over medium heat. Add zucchini and onions and cook 10 minutes, stirring frequently until vegetables are tender crisp. Remove from heat. Preheat oven to 350. Add seasonings to zucchini mixture. In a large bowl, combine eggs, cheese, and mustard. Add zucchini mixture and stir until combined. Pour into a casserole dish that has been sprayed with a nonstick cooking spray. Bake 35 minutes, or until lightly browned.
Per serving: 13g protein, 6g fat, 9g carb., 282mg sodium, 170mg chol., 207 calories. | |
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Reply
| | | From: Genie· | Sent: 8/12/2008 3:58 AM |
| Lazy Cabbage 1 lb. breakfast or Italian Sausage Chopped onion and green pepper 4 Cups shredded cabbage 2 28 oz canned tomatoes (drain one) 1/2 Cup Minute Rice (dry)
Brown meat, onion and pepper, drain any fat Combine all ingredients together in a sprayed 9 x 13 pan. Bake at 325° F. covered for 1 1/2 hours. May be topped with Salsa before serving.
serves 6=4 points
serves 4=6 points | |
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Reply
| | | From: Genie· | Sent: 8/13/2008 4:18 AM |
Creamy Broccoli Casserole
Yields: 6 Servings
Weight Watcher Points - 1 point* 20 ounces frozen broccoli thawed and drained
10 3/4 ounces condensed low-fat cream of chicken soup undiluted
1/2 cup crushed seasoned stuffing
1 tablespoon reduced-fat margarine melted
1/4 cup reduced-fat shredded cheddar cheese Place broccoli in an 8" square baking pan coated with nonstick
cookingspray. Combine soup and lemon juice; pour over broccoli. Toss
stuffing andmargarine; sprinkle over soup. Cover and bake at 350o F
for 25-30 minutes. Uncover; sprinkle with cheese. Bake 5 minutes longer until cheese
ismelted. Diabetic exchanges per serving: 1 VEGETABLE + 1 STARCH + 1/2
FATEXCHANGES; CAL: 81; SOD: 289mg; CHOL: 4mg; CARBO: 11g; PRO: 4g; FAT: 2g; Fiber:
6 gm Calculated using a Weight Watcher Calculator | |
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Reply
| | | From: Genie· | Sent: 8/13/2008 4:19 AM |
Zesty Mexican Cauliflower
1 cup cauliflower florets
1/3 cup lowfat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 cup salsa
2 Tbs. plus 2 tsp. low fat cheddar cheese, shredded
1 cup fresh corn, cooked
Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower and corn. Toss well and serve. Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes.For 4 servings Per serving: calories 88, fat 3g, 32% calories from fat, cholesterol 7mg, protein 5g, carbohydrates 11g, fiber 2g, sugar 4g, sodium 151mg Weight Watcher Points - 2 Points Source: American Diabetes Association'<WBR>s Flavorful Seasons Cookbook
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