Collection of 3 and WW Friendly

[Guest guest]

Dal Turnovers = 7 Points

Farmstand Saute - 2 Points

Four Grain-and-Vegetable Burritios - 10 Points

 

* Exported from MasterCook *

 

Dal Turnovers - 7 Points

 

Recipe By : Natural Land

Serving Size : 6 Preparation Time :0:00

Categories : Sherilyn * To Veg-Recipes

REG 6

 

Amount Measure Ingredient -- Preparation Method

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

***PASTRY***

2 cups unbleached flour

3/4 cup whole wheat flour

1 teaspoon salt

2 packages dry active yeast

3/4 cup warm water

1 tablespoon honey

1 medium potato -- peel, cook, rice

***FILLING***

3/4 cup red lentils

1 1/2 cups soup stock

1 potato -- cubed, parboiled

1 tablespoon olive oil

1/4 teaspoon mustard seeds

1 clove garlic -- minced

1 teaspoon ginger root -- grated

1/4 teaspoon turmeric

1/4 teaspoon cumin

1/4 teaspoon cinnamon

1/4 teaspoon salt

1/4 teaspoon ground coriander

Cayenne to taste

 

Directions: 1. Set aside 1 cup of unbleached flour. In a large bowl,

combine remaining flours, salt and yeast. In a small pan, mix water and

honey and heat to 125¡. Add to dry ingredients and mix well. Stir in

riced potato. Add only enough reserved flour for dough to pull away

from

sides of bowl. 2. Turn the dough out onto a lightly floured surface

and

knead until smooth and elastic, about 5 minutes. Place in a pan-sprayed

bowl, cover and set in a warm, draft-free spot until doubled in bulk,

about 1 hour. 3. While dough is rising, rinse lentils with cold water

in

a fine colander and pick out any debris. In a saucepan, bring lentils

and

stock to a boil. Reduce heat and simmer 20 minutes, stirring

occasionally. Skim away any froth which rises to the surface. Continue

cooking, uncovered, until the liquid is almost absorbed and the lentils

are soft. Add potatoes and stir to blend. 4. In a skillet, heat oil

on

medium and add mustard seeds, until seeds pop. Reduce heat and add

garlic, ginger root, turmeric, cumin, cinnamon, salt, coriander and

cayenne. Saute for 1 minute. Add the spice mixture to the lentils.

Simmer for 10 minutes and set aside to cool slightly before filling

turnovers. 5. Preheated oven at 400¡. Punch down the dough and divide

into 6 portions. Roll each piece into a 6-inch circle. Fill with

lentil

mixture on one half, allowing 1 inch all around for sealing. Fold dough

over filling and seal edges with a fork. Place turnovers on a cookie or

pizza pan dusted with cornmeal. Bake in a for 20 minutes, or until

golden

brown. Makes 6 turnovers.

 

Occasion: N/A

 

Nutrition Analysis per Serving: Servings : 6 Calories : 326 Sodium (mg):

455 Carbohydrate(g): 62 Protein (g): 10 Fat (g): 0 Fiber (g): 5

Cholesterol(mg): 0

 

REG 6 shared by Sherilyn Schamber and to Veg-Recipes, Jan., 2000

 

 

 

 

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

 

 

* Exported from MasterCook *

 

Farmstand Saute - 2 Points

 

Recipe By : Cooking Light

Serving Size : 5 Preparation Time :0:00

Categories : Sherilyn * To Veg-Recipes

REG 6

 

Amount Measure Ingredient -- Preparation Method

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

2 large ears fresh white corn

2 teaspoons olive oil

3 cups green beans -- sliced 2 " pieces

1/2 cup onion -- vertically sliced

1/2 teaspoon salt

1/8 teaspoon pepper

2 1/2 cups tomato -- seeded, chopped

1 tablespoon fresh basil -- chopped

2 teaspoons white wine vinegar

 

Cut whole kernels from ears of corn; set corn aside, and discard cobs.

 

Heat oil in a large nonstick skillet over medium-high heat. Add green

beans and onion; saute 7 minutes. Add corn, salt, and pepper; cook over

medium heat 5 minutes, stirring occasionally. Remove from heat; stir in

remaining ingredients. Yield: 5 servings (serving size: 1 cup).

 

Nutritional Information: CALORIES 111 (23% from fat); PROTEIN 3.6g; FAT

2.8g (sat 0.4g, mono 1.5g, poly 0.6g); CARB 21.7g; FIBER 4.5g; CHOL 0mg;

IRON 1.4mg; SODIUM 255mg; CALC 36mg

 

SOURCE: Cooking Light YEAR: 1995 ISSUE: Sept. PAGE: 142

 

REG 6 shared by Sherilyn Schamber and to Veg-Recipes, Jan., 2000

 

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

 

 

* Exported from MasterCook *

 

Four Grain-And-Vegetable Burritos - 10 Points

 

Recipe By : Cooking Light

Serving Size : 10 Preparation Time :0:00

Categories : Sherilyn * To Veg-Recipes

REG 6

 

Amount Measure Ingredient -- Preparation Method

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

cup dried black beans

2 tablespoons olive oil

3 cups chopped carrot

1 1/2 cups leeks -- chopped

1 1/2 cups onion -- chopped

1 cup red bell pepper -- chopped

1 cup mushrooms -- finely chopped

1 cup celery -- chopped

3 cups canned vegetable broth -- divided

1 tablespoon hot chili powder

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon ground cinnamon

4 cloves garlic -- minced

1 cup uncooked medium-grain rice

1 cup uncooked lentils

1/2 cup uncooked pearl barley

1/2 cup raisins

1/4 teaspoon salt

1/4 teaspoon pepper

2 cups tomato -- chopped

10 flour tortillas -- (10-inch)

2/3 cup shredded smoked Gouda -- (about 2 1/2 ounces)

Shredded leaf lettuce

2/3 cup fat-free sour cream

1 1/4 cups commercial peach salsa

 

Michael Foley suggests using a plastic bottle with a small tip opening

to squirt the sour cream onto the plate. Steamed julienne-cut red bell

peppers and mixed greens add color to the serving.

 

1. Sort and wash beans; place in a large Dutch oven. Cover with water

to 2 inches above beans. Cover; let stand 8 hours. Drain.

 

2. Heat oil in Dutch oven over medium heat. Add carrot and next 5

ingredients (carrot through celery); saute 5 minutes. Add beans, 1 1/2

cups broth, chili powder, and next 4 (chili powder through garlic).

Cover; cook 5 minutes. Add remaining 1 1/2 cups broth, rice, lentils,

barley, raisins, salt, and pepper; bring to a boil. Reduce heat; simmer

25 minutes. Stir in tomato; set aside.

 

3. Warm tortillas according to package directions. Spoon 1 cup bean

mixture down the center of each tortilla. Top each with 1 tablespoon

cheese and shredded lettuce; roll up. Cut each burrito in half

diagonally; place 2 burrito halves on a plate; serve with 1 tablespoon

sour cream and 2 tablespoons salsa. Yield: 10 servings.

 

Note: You can substitute two (15-ounce) cans black beans, drained, for 1

cup dried beans and omit step 1, if desired.

 

Nutritional Information: CALORIES 573 (17% from fat); FAT 10.6g (sat

2.5g, mono 4.5g, poly 2.5g); PROTEIN 22.4g; CARB 99.9g; FIBER 12.6g;

CHOL 8mg; IRON 7.7mg; SODIUM 835mg; CALC 229mg

 

SOURCE: Cooking Light YEAR: 1997 ISSUE: March PAGE: 171

 

REG 6 shared by Sherilyn Schamber and to Veg-Recipes, Jan., 2000

 

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

--

Cooking Information Center and Recipe Exchange Group (REG)

http://home.inreach.com/sherilyn/cic.htm