Low Fat Day

[Guest guest]

These are from Mirkin's new 20/30 Fat & Fiber:

 

Barbecue Beans And Barley

Cassoulet

 

 

 

* Exported from MasterCook *

 

Barbecue Beans And Barley

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 131

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Grains And Cereals

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

1 onion -- chopped

2 cloves garlic -- minced

12 ounces canned light beer

1/2 cup ketchup

1/2 cup packed brown sugar

2 tablespoons Worcestershire sauce

1/2 teaspoon liquid smoke flavoring -- or to taste

1/2 teaspoon Dessert Spice Blend

(see separate recipe)

1 30 ounces ca pink beans -- drained and rinsed

2 cups cooked barley

OR other whole grains of your choice

 

Combine the onion, garlic, beer, ketchup, brown sugar and seasonings in a

large saucepan. Bring to a boil, reduce heat and simmer, stirring

occasionally, 10 minutes. Stir in the beans and barley, bring to a boil,

reduce heat and simmer 10 minutes more.

 

Yield: 8 to 10 servings, calories: 152, fat: 1g, fiber: 6g.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Cassoulet

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 134

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

2 medium onions -- chopped

6 cloves garlic -- chopped

3 stalks celery

cut into 1/4-inch slices

1 tablespoon oregano

2 cups bouillon

1 cup red wine

2 cups baby carrots

4 medium potatoes

cut into 1/2-inch cubes

1 cup frozen pearl onions

1 cup Italian plum tomatoes -- chopped

2 teaspoons fennel seeds

2 tablespoons Dijon mustard

1/4 teaspoon liquid smoke flavoring -- or to taste

1 teaspoon minced fresh rosemary -- (optional)

1 pinch cayenne pepper -- to taste

15 ounces canned white beans or pink beans -- undrained

1 cup crumbled soy or other vegetable burger

Freshly ground black pepper

Chopped fresh flat-leaf parsley for -- (optional)

garnish

2 cups cooked barley

OR other whole grains of your choice

 

Cook the chopped onions, garlic, celery and oregano in ~/2 cup of the

bouillon in a large saucepan over medium heat until softened, about 5

minutes. Add the remaining bouillon, wine, carrots, potatoes, pearl

onions, tomatoes and seasonings. Bring to a boil, reduce heat and simmer

15 to 20 minutes or until the carrots and potatoes are tender. Add the

beans and soy burger and cook 5 to 10 minutes more. Add pepper and adjust

the seasonings, garnish with chopped parsley, if desired, and serve over

whole grains.

 

Yield: 8 to 10 servings, calories: 267, fat: 4g, fiber: 10g.

 

Converted by MC_Buster.

 

 

 

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