2 McDougalls

[Guest guest]

I haven't tried these yet, but I will this week.

 

Laura

 

* Exported from MasterCook Mac *

 

Lentil Stew

 

Recipe By : The McDougall Program, John A. McDougall, M.D.

Serving Size : 8 Preparation Time :1:30

Categories : Main Dish McDougall

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 yellow onion -- chopped

2 stalks celery -- sliced

2 cloves garlic -- minced

1 green pepper -- chopped

6 c water

1 c barley

1 c lentils -- dried

1 carrot -- scrubbed & shredded

2 c tomato sauce -- low-sodium

2 tbsps cider vinegar

2 tbsps soy sauce -- low-sodium

1 tsp dried basil

1/2 tsp dried marjoram

freshly ground black pepper -- to taste

 

Saute the onion, celery, garlic, and green pepper in a small amount of water

until softened. Add the 6 cups of water and the barley and lentils. Bring to a

boil, reduce heat, stir, cover, and cook for 30 minutes. Add the remaining

ingredients, stir cover, and cook for 30-40 minutes. If serving over potatoes or

rice, serve immediately. If serving by itself, let it sit 10 minutes. The stew

will thicken as it sits.

 

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Per serving: 196 Calories; 1g Fat (4% calories from fat); 11g Protein; 39g

Carbohydrate; 0mg Cholesterol; 600mg Sodium

 

 

 

* Exported from MasterCook Mac *

 

Vegetable Burritos

 

Recipe By : The McDougall Program, John A. McDougall, M.D.

Serving Size : 6 Preparation Time :1:05

Categories : Mexican/Southwestern Main Dish

McDougall

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

8 flour tortillas -- whole wheat

>>>Sauce<<<

1 sm yellow onion -- chopped

1/4 c water

1/4 c green chiles -- canned, chopped

1/2 tbsp chili powder

1/2 tsp ground cumin

1/4 tsp ground coriander

1 dash cayenne

8 ozs tomato sauce -- low-sodium

1/4 c tomato paste -- low-sodium

1 c water

>>>Filling<<<

1 sm yellow onion -- chopped

1/2 c green pepper -- chopped

1/4 lb mushrooms -- chopped

1/2 c water

1/2 c corn kernels

1 c zucchini -- chopped

1 tsp chili powder

1/2 tsp ground cumin

 

Sauce: Saute the onion and garlic in the water for 5 minutes. Add the green

chilies and spices, stir and saute a few minutes. Add the remaining ingredients,

mix well, and simmer for 15 minutes. Set aside.

 

Filling: Saute the onion, green pepper, and mushtrooms in the water for 5

minutes. Add the corn, zucchini, and spices, saute about 10 more minutes, and

set aside.

 

Preheat the oven toe 350 degrees. Place about 1/3-1/2 cup filling down the

center of each chapati or tortilla and roll up. Spread 1 cup of sauce over the

bottom of a covered casserole dish. Place the burritos seam-side-down in the

casserole. Pour the rest of the sauce over the burritos, cover, and bake for 30

minutes.

 

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Per serving: 211 Calories; 4g Fat (16% calories from fat); 7g Protein; 39g

Carbohydrate; 0mg Cholesterol; 475mg Sodium