LOW FAT MONDAY

[Guest guest]

Here are a few recipes from The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox.

 

Couscous On The Double

Harissa Sauce-- for the recipe above

Curried Lentils And Mushrooms

Garam Masala Spice Blend-- for the recipe above

 

* Exported from MasterCook *

 

Couscous On The Double

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 122

Serving Size : 1 Preparation Time :0:00

Categories : Beans And Legumes Fruits

Pasta, Couscous, Etc. Vegetables

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

 

Amount Measure Ingredient -- Preparation Method

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

2 cups bouillon

1 cup whole-wheat couscous

10 ounces bagged frozen bell pepper-onion mix

10 ounces bagged frozen mixed vegetables

(such as broccoli or carrots and

cauliflower)

28 ounces canned Italian plum tomatoes

15 ounces canned chick peas -- undrained

2 teaspoons bouillon granules

1/2 cup golden raisins

1/2 teaspoon Harissa Sauce -- or to taste

(see separate recipe)

Lemon wedges for garnish -- (optional)

 

Bring the bouillon to a boil in a medium saucepan. Stir in the couscous,

cover and remove from heat. Let stand 5 to 10 minutes or until couscous is

soft.

 

Combine the remaining ingredients, except the lemon wedges, in a large

saucepan. Bring to a boil, reduce heat and simmer until everything is

heated through.

 

When ready to serve, fluff the couscous with a fork. Put some couscous in

each bowl, top with the vegetable mixture and garnish with the lemon wedges.

 

Yield: 6 to 8 servings, calories: 242, fat: 2g, fiber: 8g.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Harissa Sauce

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 99

Serving Size : 1 Preparation Time :0:00

Categories : Sauces And Marinades Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons cayenne pepper

1 tablespoon ground cumin

1 teaspoon ground caraway seeds

1 clove garlic

1/2 teaspoon salt

1/4 cup fat-free Italian salad dressing

 

A little of this hot sauce goes a long way! Stir in a tiny bit while you

cook, or let each person mix a little into his or her own portion of any

vegetable or bean dish.

 

Mix the spices together in a small refrigerator container. Peel the garlic

clove and press it through a garlic press into the spice mixture. Stir in

the salad dressing and mix well. Cover and refrigerate.

 

Yield: about 1/4 cup Calories: 23 per tbs, Total fat: 1g, Fiber 1 g.

 

Converted by MC_Buster.

 

 

 

 

 

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* Exported from MasterCook *

 

Curried Lentils And Mushrooms

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 123

Serving Size : 1 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

1 cup lentils

1 onion -- chopped

1 carrot -- chopped

6 cups bouillon

1 tablespoon chopped fresh ginger root

1 tablespoon Garam Masala Spice Blend

(see separate recipe)

1 pinch cayenne pepper -- or to taste

1 pound mushrooms -- chopped

2 tablespoons fresh lemon juice or vinegar

 

Combine the lentils, onion, carrot, bouillon and seasonings in a large pot

over medium heat and bring to a boil. Reduce heat and simmer, uncovered,

30 minutes or until the lentils are tender and most of the liquid is

absorbed. Stir the mushrooms and lemon juice or vinegar into the lentils

and cook, covered, 5 to 10 minutes or until mushrooms are softened.

 

Yield: 4 to 6 servings, calories: 209, fat: 0g, fiber: 8g.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Garam Masala Spice Blend

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 98

Serving Size : 1 Preparation Time :0:00

Categories : Condiments Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons freshly ground pepper

2 teaspoons ground cumin

2 teaspoons ground coriander

2 teaspoons ground cinnamon

1 teaspoon ground cardamom

1 teaspoon ground nutmeg

1/2 teaspoon ground cloves

 

Garam Masala is a mixture of warm, fragrant spices used in East Indian and

Caribbean cuisine. If you don't care for curry powder, try this instead.

 

Mix all ingredients together in a small bowl. Store in an airtight container.

 

Yield: About 1/4 cup, Calories 33 per tbls., Fat 1g, fiber: 2 g.

 

Converted by MC_Buster.

 

 

 

 

 

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