Mushroom Burgers with Barley

Makes 6 burgers

This burger, based in part on the fortifying soup made with the same ingredients, is abundant in mushroom flavour. It is also vegan and gluten-free. Substitute other mushroom varieties, such as oyster mushrooms or plain button mushrooms. The barley with the mushrooms makes for a nice, chewy veggie burger.

Ingredients :

1 Small Potato, Peeled And Cut Into 1/2-Inch (1-Cm) Pieces

3 Tablespoons Water Or Vegetable Broth, Divided

1 Portobello Mushroom

12 Cremini Mushrooms

10 Shiitake Mushrooms

1/2 Teaspoon (2 Ml) Dried Thyme

2 Tablespoons (30 Ml) Balsamic Vinegar

1 Cup (250 Ml) Cooked Barley

1/2 Teaspoon (2 Ml) Salt

1/4 Teaspoon (1 Ml) Freshly Ground Black Pepper

Method :

1. Steam or boil the potato until tender. Mash with a fork. Trim off the stem of the portobello mushroom and scoop out the gills. Chop into 1/2-inch (1 -cm) pieces. Thinly slice the cremini and shiitake mushrooms

2. Heat 1 tablespoon water or veg. broth in pan over medium heat. Cook the portobello mushrooms and dried thyme six to eight minutes, until the mushrooms begin to soften and sweat. Add the cremini and shiitake. Cook for 10 minutes, until the mushrooms have sweated off their moisture and they have dried up in the pan. Deglaze with the vinegar.

3. Transfer mushrooms to a food processor and coarsely puree, or chop the mushrooms finely by hand. Combine the mushroom mixture with the potato, barley, salt and pepper in a mixing bowl. Shape into six patties.

4. Bake on parchment lined cookie sheet pan at 385 degrees for 10-12 min. Flip and bake on other side until crisp, another 10-12 minutes. 

Source: Lukas Volger's Veggie Burgers Every Which Way 

Weight Watchers Tex-Mex Breakfast Scramble

Serves 4

Ingredients :

2 Cups Cholesterol-Free Egg Product
1 Cup Breakstone's Or Knudsen Lowfat Cottage Cheese
1 Cup Chopped Green Pepper
1/2 Cup Chopped Onion
1/2 Cup Kraft 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 Cup Taco Bell Home Originals Thick 'N Chunky Salsa

Directions :

1. Beat egg product and cottage cheese in small bowl with wire whisk until well blended.

2. Spray medium nonstick skillet with no stick cooking spray.

3. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.

4. Add egg product mixture and cheddar cheese.

5. Reduce heat to medium.

6. Cook 8 to 10 minutes or until set, stirring frequently.

7. Serve topped with salsa.

Nutritional Analysis :

Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g

3 WW Points


Source : Kraft

Double Cherry - Cornmeal Tea Bread

Ingredients :

3 Tablespoons Dried Cherries

1 1/3 Cups Whole Grain Pastry Flour

2/3 Cup Yellow Cornmeal

1 Teaspoon Baking Powder

1/2 Teaspoon Baking Soda

1/4 Teaspoon Salt

2/3 Cup Sugar

1/3 Cup Plain Low Fat Yogurt

1/4 Cup Unsweetened Applesauce

2 Tablespoons Butter -- Melted

1 Egg

1 Tablespoon Grated Orange Peel -- Or Lemon Peel

1 Cup Fresh Cherries -- Pitted And Quartered

Directions :

1. Preheat the oven to 350F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking spray. In a small dish, combine the dried cherries with enough hot water to cover. Let stand for 10 minutes, or until softened.

2. Meanwhile in a medium bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt until blended. In a medium bowl, whisk together the sugar, yogurt, applesauce, butter, egg, and orange or lemon peel until well blended. Drain the cherries well and coarsely chop. Stir the fresh and dried cherries into the yogurt mixture. Add the flour mixture in 2 additions, stirring just until well combined. Scrape the batter into the prepared pan.

3. Bake for 55 minutes, or until a wooden pick inserted into the center comes out clean. Cool in the pan on a rack for 10 minutes. Turn out the rack an cool completely.

Makes 12 servings

Per Serving (excluding unknown items):

164 Calories;

3g Fat (15.5% calories from fat);

3g Protein;

32g Carbohydrate;

3g Dietary Fiber;

23mg Cholesterol;

169mg Sodium.

Exchanges:

1/2 Grain(Starch);

0 Lean Meat;

1/2 Fruit;

0 Non-Fat Milk;

1/2 Fat;

1 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"

Formatted by : Chupa Babi

* Exported from MasterCook *

Malay Chile Jam

Ingredients :

1 Small Onion -- Quartered And Thinly Sliced

1/2 Cup Sugar

1/3 Cup Minced Seeded Medium-Hot Chiles -- Such As Jalapeños Or Serranos

1/4 Cup Minced Red Bell Pepper

1/4 Cup Water

1/4 Lemon -- Cut Into 2 Wedges And Seeded

1 Pinch Salt -- Large Generous Pinch

Preparation Method :

1. Combine all of the ingredients in a medium saucepan and bring to a boil.

2. Cook over moderate heat, stirring often, until the jam thickens and registers 210° on a jelly thermometer, about 12 minutes.

3. Discard the lemon wedges.

4. Pour the jam into a clean jar or container and refrigerate for up to 2 weeks.

5. Warm the jam slightly in the jar set in a saucepan of gently simmering water before serving.

Makes 1/2 cup (8 one-tablespoon servings)

Per Serving (excluding unknown items):

56 Calories;

trace Fat (0.8% calories from fat);

trace Protein; 14g

Carbohydrate;

trace Dietary Fiber; 0mg

Cholesterol; 18mg Sodium.

Exchanges:

1/2 Vegetable;

0 Fruit; 0 Fat;

1 Other Carbohydrates.

Recipe By : Jenna Holst

Source : "Food & Wine, May 1998"

Formatted by : Chupa Babi

* Exported from MasterCook *

Cinnamon Tortilla Chips

Ingredients :

7 Small Flour Or Corn Tortillas
1 Tablespoon Sugar
1/2 Tablespoon Cinnamon

Preparation Method :

1. Preheat oven to 450 degrees.
2. Cut each tortilla into six wedges with knife.
3. Mix cinnamon and sugar.
4. Brush wedges with water and sprinkle with sugar and cinnamon.
5. Bake about 10 minutes or until crisp.

Makes 42 chips.

Nutritional Analysis :

Calories 189,
Carbohydrates 41 g,
Protein 3 g,
Fat 2 g,
Fiber 3 g.
Points 3.

Apple Chipotle Jelly

Ingredients :

2 Tablespoons  Minced Chipotle Chilies -- (3 To 4 Whole Chilies)
2 Cups  Apple Juice
6 1/2 Cups  Sugar
1 Cup  Cider Vinegar
1 3/4 Ounces  Dry Fruit Pectin -- (1 Box) Such As Sure-Jell

Preparation Method :

1. If using dried chipotles, soak them in 1/2 cup warm apple juice for 30 minutes, then remove the stems and mice the chilies. if using canned chipotles, mince them. For a milder jelly, you can remove the seeds.

2. Combine the sugar, remaining apple juice, vinegar, and chipotles in a large heavy saucepan and stir to mix. Simmer the mixture over medium heat, stirring gently, until the sugar is completely dissolved, about 5 minutes. Skim off any foam that rises to the surface.

3. Stir in the dry and liquid pectins and boil for 2 minutes. Skim well. Pour the mixture into sterile jelly jars (three 1-pint jars or six 1-cup jars) and cover tightly. Invert the jars for 10 minutes, then reinvert. Shake the jars from time to time as the jelly cools, to evenly distribute the pepper pieces. The jelly will keep for several months in a cool, dry dark place, unopened. Refrigerate it, once it is opened.

AuthorNote : Hot and smoky is this jelly, which goes great with grilled vegetables and veggie burgers, not to mention on sandwiches with low-fat cream cheese. Chipotles (smoked jalapenos) provide the firepower. The chipotle of choice is a long, wrinkled tan-brown chili called chipotle grande.

Per Serving (excluding unknown items) : 

57 Calories; 

Trace Fat (0.1% calories from fat); 

trace Protein; 

15g Carbohydrate; 

trace Dietary Fiber;

trace Cholesterol; 

2mg Sodium.  

Exchanges : 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

1 Other Carbohydrates.

Source : "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."

Formatted by : Chupa Babi

* Exported from MasterCook *

Lima Bean Cakes - African American

Serves 6

Ingredients :

1 1/2 Cups  Lima Beans -- Cooked And Mashed
1 Cup  Soft Breadcrumbs
1/2 Cup  Finely Chopped Onion
2 Tablespoons  Parsley -- Chopped
1 Teaspoon  Salt
1/4 Teaspoon  Pepper
1/2 Teaspoon  Dried Ground Sage
To Fry: -- 1/4 Cup Oil Or Butter
To Serve: -- Creole Sauce

Preparation Method :

1. Combine your mashed lima beans, breadcrumbs, onion, parsley, salt, pepper and sage.

2. Using your hands, shape your mixture into flat little cakes about the size of a small hamburger. 

3. Refrigerate the cakes for 1 hour, during which time you can prepare the Creole sauce.

4. Sauté your cakes in a skillet, very gently, in oil for about 3 minutes per side. 

5. Once they are nicely browned on both sides, they are ready to serve.

6. Pour the Creole sauce over and enjoy!     

ChupaNote : The original recipe called for bacon fat.
I used half olive oil and half butter to fry the bean cakes. I had double the pepper next time.

Per Serving (excluding unknown items) : 

176 Calories;
1g Fat (3.1% calories from fat);
10g Protein;
33g Carbohydrate;
9g Dietary Fiber;
trace Cholesterol;
405mg Sodium.

Exchanges : 

2 Grain(Starch);
1/2 Lean Meat;
0 Vegetable;
0 Fat.

Source : "Nana's Stove blog"
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Different Doughnuts

Preheat oven to 220'C. Spray cookie sheet with non-stick spray.

Sift together :

1 7/8 cup flour

2 3/4 tsp baking powder

1/8 tsp salt

1/4 cup brown sugar, packed

3/8 tsp nutmeg

Add in and mix well

1/8 cup + 1 3/4 Tbs apple sauce

Stir in :

1 egg white (or 1.5 Tbs apple sauce)

1/4 cup fat free yogurt (+ 1 tsp sugar if not sweetened)

1/4 cup apple sauce

1/2 Tbs vanilla essence

Stir until just moistened.

Put spoonfuls on ray and flatten or shape like a donut.

Bake for 12 minutes. Once baked cool on wire rack and then top with chocolate or strawberry icing.

Caribbean Black-Eyed Pea Patties with Garlic Pepper Salsa

Ingredients :

3 garlic cloves -- minced

2 serrano chiles -- seeded and finely chopped

2 cans  black-eyed peas -- (16-ounce) rinsed and well drained

1/3 cup  finely chopped red bell pepper

6 tablespoons  chopped fresh cilantro -- divided

1 1/2 teaspoons  ground cumin

1/2  teaspoon  kosher salt -- divided

1 large  egg

1 tablespoon  olive oil -- divided

2 cups  chopped tomato

2 teaspoons  fresh lime juice

Preparation Method :

1. Combine minced garlic and chiles in a large bowl. Place 1 teaspoon garlic mixture in a small bowl; set aside. Add peas to remaining garlic mixture in large bowl; mash mixture with a potato masher. Stir in bell pepper, 1/4 cup chopped fresh cilantro, cumin, 1/4 teaspoon salt, and egg, stirring until well blended. Divide mixture into 12 equal portions (about 1/4 cup each), shaping each into a 1/2-inch-thick patty.

2. Heat 1 1/2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes on each side or until browned. Repeat procedure with the remaining 1 1/2 teaspoons olive oil and 6 patties.

3. Add remaining 2 tablespoons chopped fresh cilantro, remaining 1/4 teaspoon salt, chopped tomato, and fresh lime juice to the reserved garlic mixture in bowl; stir well. Serve with patties.

Yield:  6 servings (serving size: 2 patties and 1/3 cup salsa)

CALORIES 119 (29% from fat); 

FAT 3.9g (sat 0.7g,mono 2g,poly 0.7g); 

IRON 1.5mg; 

CHOLESTEROL 35mg; 

CALCIUM 37mg; 

CARBOHYDRATE 16g; 

SODIUM 435mg; 

PROTEIN 6.1g; 

FIBER 4.1g

Source : Cooking Light, OCTOBER 2007

Formatted by : Chupa Babi

WW Baked Vegetable Egg Rolls - 1 pt ; 22g Carbohydrate; 1g Dietary Fiber

Ingredients :

1  head  Chinese Cabbage -- outer leaves removed, shredded
2  medium  Carrots -- peeled and shredded
2  medium  Garlic cloves -- minced
2  medium  Scallions -- white and green parts, chopped
1  tbsp  Ginger Root -- fresh, minced or 1/2 tsp dried
1  tbsp  low-sodium Soy Sauce
2  tsp  Cornstarch
1  tsp  Sesame Oil
8  average Egg Roll Wrapper -- about 1/2 oz each
4  sprays  Olive Oil cooking spray -- or enough to coat egg rolls

Preparation Method :

1. Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

2. Place cabbage in a microwavable dish and cover. Microwave on high until wilted, about 4 minutes; drain and transfer to a large bowl. Add Carrots, Garlic, Scallions, Ginger, Soy Sauce, Cornstarch and Oil; mix well.

3. Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and coat with cooking spray.

4. Bake until golden brown, about 25 minutes. Serve hot.

Makes 8 egg rolls

Note : We renovated Egg Rolls by: Baking, not frying, the egg rolls. Minimizing the amount of oil in the filling and instead relying on zero-POINT foods for flavor. Omitting the pork and bulking out the egg rolls with nutrient-rich vegetables instead. Baking instead of deep-frying these popular Chinese appetizers allows us to serve up egg rolls for a mere fraction of their pre-renovated version.

Per Serving (excluding unknown items) : 

117 Calories;
1g Fat (11.2% calories from fat);
4g Protein;
22g Carbohydrate;
1g Dietary Fiber;
3mg Cholesterol;
271mg Sodium.

Exchanges : 

1 1/2 Grain(Starch);
1/2 Vegetable;
1/2 Fat.

Source : "Weight Watchers International, Inc."
Formatted by : Chupa Babi

Taffy Apple Dip

Ingredient:

8 oz. softened cream cheese
3/4 c. brown sugar
l Tbsp. vanilla extract

Preperation Method :

Mix all together until well blended.
Serve with apple slices.
This can be stored in a small plastic container and used as needed.
If you want to serve right away it can be spread onto a platter and topped with crushed peanuts if you wish.

Source : Low Fat Good Cooking