Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
* 1 tablespoon vegetable oil
* 2 tablespoons finely diced celery
* 2 tablespoons finely diced onion
* 2 tablespoons finely diced green pepper
* 1 package of frozen whole kernel corn (10 oz.)
* 1 cup of peeled, diced, 1/2-inch raw potatoes
* 2 tablespoons of chopped, fresh parsley
* 1 cup of water
* 1/4 teaspoons salt (I leave out the salt)
* black pepper to taste
* 1/4 teaspoons paprika
* 2 tablespoons flour
* 2 cups low-fat, 1% or skim milk (I always use skim)
1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens.
7. Serve garnished with chopped fresh parsley.
Yield: 4 Servings--Serving Size: 1 cup
Nutrition at a glance
Servings Per Recipe: 4 amount per serving
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 205 mg
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Mexican fiesta salad
This is the best salad for BBQs. People always ask for the recipe. The original recipe calls for much more oil, but I used less oil and added some lime zest to add some flavor. It serves about 6.
1 15oz can of corn
1 15oz can of black beans
1/2 red or purple onion, diced fine
1 red pepper, diced fine
Fresh cilantro to taste
1 tbs lime zest
Juice of one lime
6 tsp olive oil
salt and pepper to taste
Mix it all together and let it sit several hours (at least) or overnight. The colors are beautiful and I think(hope) it's all core but the oil. I eat one serving and count the oil towards my daily 2 oils.
I found this on the BCB board (don't remember from whom). I leave out the oil and put into single serving sizes in the fridge. I add just the amount of oil that I have left for the day. Usually, I use the juice from 4 limes, and the zest from 3 of them. I have a lime tree so this is easy in California!
Roasted Butternut Squash Soup
1 large white/yellow onion
1 heaping tsp crushed garlic
3 lb butternut squash
32 oz low sodium chicken broth
12 can FF evaporated milk
2-3 tsp curry
1 tsp ginger
Roast the squash. Cool until able to handle. Cut up into 2 inch chunks.
Meanwhile, spray soup pot with Pam, saute the onion and garlic.
Add the soup broth, cut up carrots and the cut up yams.
Cook until soft.
Add the cut up squash, milk, and the spices.
Puree with the Braun Hand Blender.
* 2 eggplants (about 2 pounds total)
* 3 egg whites
* 3 tablespoons water
* 1 cup fine dry breadcrumbs
* 1/2 cup freshly grated Parmesan cheese (1 ounce), divided
* 1/4 cup slivered fresh basil leaves
* 2 1/2 cups Basic Tomato Sauce, see recipe below, or prepared marinara sauce
* 3/4 cup grated part-skim mozzarella cheese (3 ounces)
* 1/2 teaspoon salt, or to taste
* Freshly ground pepper to taste
Makes 6 servings
1. Preheat oven to 400̊F. Coat 2 baking sheets with cooking spray. Coat an 8-by-11 1/2-inch baking dish with cooking spray.
2. To prepare eggplant: Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites with water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg whites, then coat with the breadcrumb mixture. (Discard any leftover egg white and breadcrumbs.) Arrange the eggplant slices in a single layer on the prepared baking sheets.
3. Bake the eggplant slices for 15 minutes, turn them over and bake until crisp and golden, about 15 minutes more.
4. To assemble casserole: Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half the mozzarella. Layer on the remaining eggplant and top with the remaining sauce, mozzarella and Parmesan.
5. Bake the casserole, at 400̊F uncovered, until the sauce bubbles and the top is golden, 15 to 25 minutes.
To make ahead: Prepare through Step 4. Cover and refrigerate for up to 2 days.
Basic Tomato Sauce
This simple but intensely flavored sauce can be used in many Italian recipes. Make a large batch and freeze in small containers for quick reheating.
* 1 tablespoon extra-virgin olive oil
* 1 medium onion, finely chopped
* 4 cloves garlic, minced
* 2 28-ounce cans diced tomatoes or 3 1/2 pounds fresh tomatoes, peeled, seeded and diced
* 1 tablespoon tomato paste
* 1 teaspoon dried oregano
* Pinch of crushed red pepper
* Freshly ground pepper to taste
Makes about 5 cups
1. Heat oil in a large heavy pan or Dutch oven over medium-low heat. Add onion and cook, stirring often, until softened, about 5 minutes.
2. Add garlic and crushed red pepper; cook for 30 to 60 seconds.
3. Add tomatoes, tomato paste and oregano; mash with a potato masher.
4. Bring to a boil. Simmer, uncovered, over low heat, stirring frequently, until the tomatoes cook down to a thick mass, 45 to 55 minutes. Season with pepper.
WW's BLACK BEAN AND BARLEY SALAD:
How To Cook Barley: Add 3/4 C. pearled barley to 4 C. boiling water for 45 minutes = 3 C. cooked barley. Hulled barley is "chewier" and will probably require more time, and possibly more water. You can lightly salt the water, OR, if you're eating the grains, alone/savory, cook them in broth.
SCRUMPTIOUS Barley and Black Bean Salad: This recipe is the BOMB! It was WWs back in the food exchange days, and now they serve it at my local bistro as a main or side salad. TRY it!
3 C. cooked barley (3/4 C. barley in 4 C. boiling water for 45 minutes)
2 C. black beans
1 1/2 C. whole kernel corn, thawed
1 1/2 C. tomato, fresh diced
1 C. green peas, thawed
1 C. chopped avacado
1/4 C. cilantro
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. water
2 TBS. lemon juice
1 TBS. grated onion
1 TBS. olive oil
2 garlic cloves, minced
1 tsp cumin, optional
Romaine lettuce and 18 wedges of tomato (for garnish and under the grains)
Combine 1st 9 ingredients in large bowl, toss gently. Combine water and next 4 ingredients in a jar; pour over salad. Toss gently. Serve warm or room temperature.
9 servings: 1 C. salad, 2 avacado slices, 2 tomato slices (1 1/2 C.: 1/2 fat, 1 bread, 1 protein, + vegetables)
Points: 4 per serving (Courtesy of Joanne: Per Serving : 213 Calories; 5g Fat (20.0% calories from fat); 8g Protein; 38g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 151mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.)
*Do not add the avacado if you will not be eating the salad THAT meal...it will turn brown. Add when needed.