Low Fat Pasta Salad; Low Fat Soup

[Guest guest]

Both recipes are pretty good. I made the Orzo Salad with asparagus (cut into 1 "

lengths and boiled) because I was out of zucchini and my husband loved it. He

prefers to eat it as a warm dish instead of a refrigerated pasta salad.

 

<?xml version= " 1.0 " standalone= " yes " encoding= " ISO-8859-1 " ?>

<!DOCTYPE mx2 SYSTEM " mx2.dtd " >

<mx2 source= " MasterCook 6.0 " date= " July 16, 2002 " >

<Summ>

<Nam>

Sweet-Potato Minestrone

</Nam>

<Nam>

Orzo Salad with Black Beans, Zucchini, and Tomatoes

</Nam></Summ>

<RcpE name= " Sweet-Potato Minestrone " author= " " >

<Serv qty= " 4 " />

<PrpT elapsed= " 0:00 " />

<CatS>

<CatT>

Vegetarian

</CatT>

</CatS>

<IngR name= " olive oil " unit= " teaspoons " qty= " 2 " ></IngR>

<IngR name= " onion " unit= " medium " qty= " 1 " >

<IPrp>

diced

</IPrp>

</IngR>

<IngR name= " celery " unit= " stalk " qty= " 1 " >

<IPrp>

diced

</IPrp>

</IngR>

<IngR name= " carrot " unit= " medium " qty= " 1 " >

<IPrp>

diced

</IPrp>

</IngR>

<IngR name= " water " unit= " cups " qty= " 2 " ></IngR>

<IngR name= " Italian-style tomatoes " unit= " can " qty= " 1 " >

<IPrp>

14 oz can diced

</IPrp>

</IngR>

<IngR name= " reduced sodium vegetable broth " unit= " can " qty= " 1 " >

<IPrp>

14 oz can

</IPrp>

<INtI>

4032

</INtI>

</IngR>

<IngR name= " sweet potato " qty= " 2 " >

<IPrp>

peeled and diced

</IPrp>

</IngR>

<IngR name= " canned small white beans " unit= " cup " qty= " 1 " >

<IPrp>

rinsed and drained

</IPrp>

<INtI>

27197

</INtI>

</IngR>

<IngR name= " salt " unit= " teaspoon " qty= " 1/4 " ></IngR>

<IngR name= " freshly ground black pepper " unit= " pinch " ></IngR>

<IngR name= " torn spinach " unit= " cups " qty= " 2 " >

<IPrp>

loosely packed

</IPrp>

</IngR>

<DirS>

<DirT>

heat a soup pot over medium-high heat. Swirl in the oil; then stir in the onion,

celery, and carrot. Cover and cook over medium-low heat until the onion is

softened, about 5 minutes. Add the water, tomatoes, broth, potatoes, beans,

salt and pepper; cover and bring to a boil. Reduce the heat and simmer until

the potatoes are tender, about 35 minutes.

</DirT>

<DirT>

Add the spinach; cover and cook just until the spinach wilts, about 45 seconds.

Serve at once.

</DirT>

</DirS>

<Desc>

Though you might not think of sweet potatoes as particularly Italian, they make

our hearty minestrone colorful and nourishing, with slightly sweet overtones.

</Desc>

<Srce>

Weight Watchers Walking Spring/Summer 2002

</Srce>

<CpyR>

2002

</CpyR>

<Yield unit= " cups " qty= " 7.000000 " />

<Note>

I changed the broth from chicken to vegetable broth to make this a vegetarian

recipe.

</Note>

</RcpE>

<RcpE name= " Orzo Salad with Black Beans, Zucchini, and Tomatoes " author= " " >

<Serv qty= " 4 " />

<PrpT elapsed= " 0:00 " />

<IngR name= " orzo " unit= " cup " qty= " 1 " ></IngR>

<IngR name= " canned black beans " unit= " cup " qty= " 1 " >

<IPrp>

rinsed, drained and patted dry

</IPrp>

</IngR>

<IngR name= " diced zucchini " unit= " cup " qty= " 1 " >

<IPrp>

1/2 & quot; dice

</IPrp>

<INtI>

20189

</INtI>

</IngR>

<IngR name= " tomato " unit= " large " qty= " 1 " >

<IPrp>

1/2 & quot; dice

</IPrp>

</IngR>

<IngR name= " coarsely chopped basil " unit= " cup " qty= " 1/4 " >

<INtI>

26049

</INtI>

</IngR>

<IngR name= " balsamic vinegar " unit= " tablespoons " qty= " 2 " ></IngR>

<IngR name= " extra-virgin olive oil " unit= " tablespoon " qty= " 1 " ></IngR>

<IngR name= " minced garlic " unit= " clove " qty= " 1 " ></IngR>

<IngR name= " salt " unit= " teaspoon " qty= " 1/4 " ></IngR>

<IngR name= " freshly ground pepper " unit= " pinch " qty= " 1 " ></IngR>

<DirS>

<DirT>

Cook the orzo according to package directions. Drain into a strainer set over a

bowl, reserving 2 tablespoons of the cooking water. Rinse the orzo under cool

water and drain well.

</DirT>

<DirT>

Combine the orzo, beans, zucchini tomato and basin in a large bowl. Whisk

together the pasta cooking water, vinegar, oil, garlic, salt and pepper in a

small bowl. Pour over salad and toss gently.

</DirT>

</DirS>

<Desc>

This summery flavored salad has staying power. The combination of beans and

pasta is a great protein fix, and the fiber-rich beans help you feel fuller

longer.

</Desc>

<Srce>

Weight Watchers Walking Spring/Summer 2002

</Srce>

<CpyR>

2002

</CpyR>

<Yield unit= " cups " qty= " 5.000000 " />

<Note>

I like to use the reduced sodium S & amp; W canned black beans, but the analysis

here shows regular canned black beans.

</Note>

</RcpE></mx2>