Beet Slaw - Raw Slaw

Ingredients :

1 Fresh Raw Beet

1 Fresh Raw Zucchini

1 Fresh Raw Yellow Squash

2 Fresh Raw Carrots

1 Raw Onion

Dressing:

1/2 Cup Apple Raw Cider Vinegar

1 Tbs Blackstrap Molasses

1/4 Tsp Cayenne Pepper

2 Cloves Garlic -- (To-3)  Finely Chopped

Sea Salt To Taste

Preparation Method :

1. Clean the veggies thoroughly, but don't peel them.

I like to take the veggies and run them over a grater on the larger holes to create long thin strips of veggies. You can chop them if you prefer.

2. Mix the vinegar, molasses, cayenne, garlic and sea salt together in a separate bowl.

3. Mix the veggies in a large bowl then add the vinegar mixture.

Per Serving (excluding unknown items): 

67 Calories; 

trace Fat (3.7% calories from fat); 

2g Protein; 16g Carbohydrate; 

3g Dietary Fiber; 

0mg Cholesterol; 

35mg Sodium.  

Exchanges: 

0 Grain(Starch); 

2 Vegetable; 

0 Fruit; 

0 Fat; 

0 Other Carbohydrates.

Source: "LesRomack dot com"

Formatted by: Chupa Babi

* Exported from MasterCook *

Spicy Chipotle Rice

Ingredients :

6 Slices Bacon, Diced

1 Medium Yellow Onion, Chopped

3 Cups Long Grain Rice

3 14 1/2-Ounce Can Vegetable Broth Or Homemade

1/2 Cup Water

3 Chipotle Chiles In Adobe Sauce, About 1/4 Of A 7-Ounce Can, Diced

3/4 Teaspoon Salt

1/3 Cup Chopped Fresh Cilantro

2 Green Onions, Chopped, Some Green Tops Included

Directions :

1. In deep, heavy saucepan saute bacon with onion until onion is slightly tender, about 4 minutes. 

2. Stir in rice, cook and stir to coat well. Add broth, water, chiles and salt. 

3. Bring to a boil, cover, lower heat and simmer for 20 minutes or until rice is tender and liquid is absorbed.

4. Remove from heat and fluff gently with fork. Garnish with cilantro and green onion.

Serves 10 to 12.

Nutritional Ananlysis :

Calories 220, 

Protein 6 g, 

Fat 2 g, 

Sodium 530 mg, 

Cholesterol 5 mg.

Carrot and Parsnip Soup

Ingredients :

1 Tbsp. Unsalted Butter

1 Medium Onion, Peeled And Chopped

1 Celery Stalk, Trimmed And Diced

5 To 6 Medium Carrots, Peeled And Cut Into 1/4 Inch Dice

6 To 7 Medium Parsnips, Peeled And Cut Into 1/4 Inch Dice

1 Medium Potato Peeled And Cut Into 1/4 Inch Dice

1 Quart Vegetable Stock

Salt

Freshly Ground Pepper

2 Or 3 Sprigs Of Dill

Snipped Fresh Dill

Method :

1. Combine the butter and onion in a heavy 3-quart saucepan, cover, and place over low heat.

2. Cook for 5 minutes, or until the onion is translucent.

3. Add the celery, carrots, parsnips, potato, stock, salt and pepper to taste, and the sprigs of dill and bring to a boil over moderate heat. Cover, lower the heat, and simmer the soup for 20 to 25 minutes, or until the vegetables are soft.

4. Remove and discard the dill sprigs.

5. Serve with snipped fresh dill sprinkled over each serving.

To make the soup creamier alter the recipe using these instructions (this is the way I like the soup):

Use the same ingredients, but instead of dicing the celery, carrots, parsnips, and potato, slice them with the medium blade of a food processor. Cook according to directions.

When the vegetables are tender, strain them, reserving the broth. Remove the dill sprigs and puree the vegetables in the food processor fitted with the steel blade, adding about 1/2 cup of the broth while the machine is running.

Return the puree to the remaining broth and whisk to blend well. Reheat, if necessary, and serve sprinkled with snipped dill.

Makes 4 servings.

Nutritional Analysis :

Calories 188,

Fat 3.4 g,

Carbs 36 g,

Protein 6 g,

Fiber 7.2 g.

Points 3.

Peppery Oven Fries

Ingredients :

3 tablespoons Grated Parmesan Cheese
1 teaspoon Garlic Powder
1/2 teaspoon Onion Salt
1/4 teaspoon Red Pepper Flakes
1/4 teaspoon Black Pepper
3 medium Potatoes, peeled and cut into ½ -inch wedges
Cooking spray

Method :

1. Preheat oven to 400 F.

2. Combine first 5 ingredients in a large plastic bag. Set aside.

3. Coat potatoes liberally with cooking spray.

4. Place in bag with cheese mixture.

5. Close bag and shake until potatoes are covered with cheese mixture.

6. Arrange potato wedges in a single layer on a jellyroll pan coated with cooking spray.

7. Bake for 35 minutes.

Serves 4.

Per Serving : 

Calories 120 (5% fat)
Fat 1 g (no sat)
Cholesterol 2 mg
Sodium 264 mg
Fiber 2 g
Carbohydrates 26 g
Protein 3 g

Source : The Dallas Morning News Recipe Of The Day Mailer

Curried Veggie Pasta

Makes 6 servings.

Ingredients:

12 ounces fettuccini, uncooked
1 tablespoon olive oil
1 small onion, diced
3 green onions, thinly sliced
2 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped
1 tablespoon curry powder
1 large tomato, coarsely chopped
1 tablespoon soy sauce
1/2 cup broccoli florets
1 medium carrot, sliced
1/2 cup zucchini, diced
1/2 cup mushrooms, sliced
2 tablespoons honey
1/3 cup raisins

Method :

1. Cook pasta according to directions.
2. While pasta is cooking, heat olive oil in a nonstick skillet over medium heat.
3. Cook onion, green onion, garlic and jalapeno about 4 minutes or until tender.
4. Stir in curry powder.
5. Add tomato and soy sauce, reduce heat and simmer for 3 to 5 minutes.
6. Stir in vegetables and cook for 3 to 5 minutes.
7. Before draining pasta, pour 1/4 cup of water into the vegetable mixture.
8. Drain pasta and return to the saucepan.
9. Add the vegetable mixture, honey and raisins and mix well.

Nutritional values:

Calories 301,
Fat 4 g,
Sodium 116 mg,
Carbohydrate 59 g,
Protein 9 g,
Fiber 4 g.
Points 6.

Source :Low Fat Good Cooking

Black Bean and Corn Chili

Serves 6-8

Ingredients :

1/2 cup water
1 onion, chopped
1 large red bell pepper, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
45 ounces canned black beans, rinsed and drained
29 ounces diced tomatoes, with jalapenos
1 cup salsa
2 teaspoons chili powder
1 teaspoon ground cumin
2 cups frozen corn kernels
2 dashes Tabasco sauce
1/4 cup chopped fresh cilantro

Method :

1. Place the water in a large pot with the onion, bell peppers and garlic. Cook, stirring occasionally, for 10 minutes.

2. Add the beans, tomatoes, salsa, chili powder, and cumin. Cook over low heat for 10 minutes.

3. Stir in the corn and cook for 5 minutes. If desired, season with Tabasco sauce and garnish with cilantro before serving.

Source : From Dr. McDougall's Program for Women

Fat-Free Vegetarian Recipes - Vegetarian Hot and Sour Soup

Vegetarian Hot and Sour Soup

A deliciously, spicy soup full of veggies and tofu.

Prep Time: 30 minutes
Cooking Time: 20 minutes
Makes: 4 servings

Ingredients :

4 cups vegetable stock
3 Tbsp. soy sauce
1 Tbsp. chopped fresh ginger
1-2 crushed garlic cloves
1/4 cup rice vinegar
2 tsp. sugar
1 Tbsp. hot Asian-style chili sauce, or to taste
1/2 cup grated carrot
1 celery rib, thinly sliced
1/4 lb oyster mushrooms, thickly sliced
1, 8 oz. can sliced bamboo shoots, drained well
2 Tbsp. cornstarch mixed with 3 Tbsp. cold water
1/2, 300 gram pkg. soft tofu, cut into small cubes
2 green onions, finely chopped

Method :

1. Place the first 11 ingredients in a pot and bring to a gentle simmer. Simmer 5-8 minutes.
2. Stir in the cornstarch mixture and return to a simmer.
3. Stir in the tofu and heat through 1-2 minutes.
4. Ladle into bowls, sprinkle with green onions and serve

What to serve alongside :

This soup can make a palate-awakening start to an Asian-style dinner. It can also make a nice, light lunch on its own - perfect for warming your spirit on a cool, rainy Wets Coast day.

Options :

Make this a meat or seafood hot and sour soup by adding ingredients such as cooked and thinly sliced beef, pork or chicken breast, or shrimp or crabmeat. Make the soup more or less spicy by simply adjusting the amount of the hot chili sauce used

Nutrition Per Serving:
about 103 calories, 4.9g protein, 2.1g fat (0.2g saturated), 17.4g carbohydrate, 1.8g dietary fibre, 0mg cholesterol, 1464mg sodium.

%RDI:
3% calcium, 9% iron, 32% vit A, 3% vit C, 8% folate.

Fat-Free Vegetarian Recipes - Fat Free Alfredo Sauce

Famous "Strings Pasta Restaurant" fat-free Alfredo Sauce

1 quart Non-fat Milk
1 tbsp Garlic Salt
2 tbsp Molly McButter
1/4 cup Arrowroot Starch
1/4 cup Water
1 cup Shredded Non-fat Mozzarella Cheese
to taste Salt
to taste White Pepper

Combine all ingredients except for the starch, cheese and water and put into a sauce pan and bring to a boil. Blend together the arrowroot and cold water then add slowly to the sauce, stirring constantly. Let sauce simmer for 2 minutes. Remove from heat. Slowly add and blend in the cheese.

Makes 4-6 servings.
kwlacto lacto

Source: Doug Robinson for FatFree Vegetarian
Formatted by : Chupa Babi in MC: 10.14.02

Chupa Note: for more flavor, use broth instead of water and 1 t. red pepper flakes.