On Thu, 06 Feb 2003 13:17:39 -0500, in rec.food.cooking Anita Amaro
<anita@...> wrote this message that I thought you'd like to see:

>Here are some low fat recipes that are very tasty and satisfying. Nutritional
>information is provides as well as calculations for Weight Watchers points.
>
>All from the Moosewood Restaurant Low Fat Favorites Cookbook
>
>Mediterranean Couscous Salad – 4 to 6 servings
>
>This assortment of colorful diced vegetables with a fluffy grain is enlivened
by a
>garlic vinaigrette. Grated chevre or feta cheese makes an excellent garnish.
Avoid
>overcooking the vegetables. They should be tender but still brightly colored.
>
>1 ½ cups whole wheat couscous
>2 ½ cups water
>1/3 cup sundried tomatoes (not packed in oil)
>
>Dressing:
>2 garlic cloves, pressed or minced
>1 tablespoon olive oil
>2 tablespoons chopped fresh dill
>3 tablespoons fresh lemon juice
>3 tablespoons balsamic vinegar
>
>Vegetables:
>
>1 cup peeled diced carrots
>1 cup diced zucchini
>½ cup diced red bell peppers
>½ cup diced red onions
>½ cup diced celery
>salt & ground black pepper to taste
>1 tomato diced
>
>Place the couscous in a pot and pour 1 ¾ cups boiling water over it, cover and
set
>aside. Place the sun dried tomatoes and ¾ cup boiling water in covered
heat-proof
>bowl. While the tomatoes soften, whisk together the dressing ingredients and
set
>aside. Fluff the couscous with a fork.
>
>Blanch the carrots, zucchini and bell peppers in boiling water until just
tender
>(carrots 8 mins, zucchini 3 mins, bell pepper 2 mins). Drain well. Drain and
chop
>the sun dried tomatoes. In a large bowl, combine the couscous, sundried
tomatoes,
>blanched vegetables, red onions, celery and dressing. Add salt and pepper.
Chill
>for at least one hour. Add the diced tomatoes just before serving. Garnish with
>fresh parsley or dill.
>
>Per 9.5 oz serving, 238 calories, 8.7 grams protein, .9 grams fat, 5.7grams
dietary
>fiber. 4 Points.
>
>Tabouli Salad – serves 6 to 8
>
>The assertive and clear flavors of garlic, lemon, parsley and mint carry this
>traditional Middle Eastern Salad without any added oil.
>
>1 ½ cups boiling water
>1 cup bulgur
>1/3 to ½ cup fresh lemon juice (USE ONLY FRESH)
>1 garlic clove minced or pressed (or more)
>1 to 3 cups chopped fresh parsley (to suit your taste)
>4 scallions chopped
>3 tomatoes diced
>1 cup drained cooked chickpeas
>salt & ground black pepper to taste
>chopped fresh mint to taste
>
>In a large bowl, pour the boiling water over the bulgur. Cover tightly and set
>aside 20 – 30 minutes.
>
>In separate bowl, stir together 1/3 cup lemon juice, garlic, parsley,
scallions,
>tomatoes and chickpeas. When the bulgur has absorbed all the water, stir it
with a
>fork to fluff the grains. Toss the lemon-vegetable mixture with the bulgur and
add
>salt & pepper & mint to taste. Tabouli tastes better after having sat 30
minutes to
>2 hours either refrigerated or at room temperature to blend the flavors. Add
more
>lemon juice to taste just before serving.
>
>Per 6.5 oz. Serving: 130 calories, 5.1 grams protein, .9 grams fat, 6.5 grams
>dietary fiber. 2 points.
>
>Kasha Pilaf – serves 4 to 6
>
>Kasha, a high fiber, lysine-rich grain made from buckwheat groats, is common
>throughout Eastern Europe. It has a distinctive earthly flavor so some people
>consider it an acquired taste. Like rice, Kasha can be eaten plain alongside a
>juicy main dish such as beans or sautéed vegetables, but it has the advantage
of
>being quick cooking, a mere 15 minutes and it’s ready.
>
>This savory pilaf can stand on its own as a side dish, or serve as a first
class
>stuffing for tomatoes, peppers or winter squash. Or you can feed it to your
horses…
>
>1 ¼ cups chopped onions
>1 cup diced celery
>4 garlic cloves minced or pressed
>1 tablespoon canola or other vegetable oil
>1 cup kasha
>1 1/3 cups water
>1 cup peeled and diced carrots
>2 cups sliced mushrooms
>¼ cup dry red wine
>2 tablespoons soy sauce
>2 tablespoons chopped fresh dill
>Salt and pepper to taste
>
>In large skillet sauté onions, celery and garlic for about 10 minutes until the
>onions are translucent. Add the kasha and sauté for another minute to lightly
toast
>it. Pour in the water, add the carrots and simmer for 5 minutes. Add the
mushrooms,
>wine, soy sauce and dill. Cover and cook on low heat until all the moisture is
>absorbed and the kasha and vegetables are tender, about 10 minutes. Add salt
and
>pepper to taste. Garnish with tomato wedges and fresh dill.
>
>Per 6.5 oz serving: 128 calories, 4 grams protein, 3.2 grams fat, 3.9 grams
dietary
>fiber. 2 points.
>
>Lentil Salad – serves 4 to 6
>
>This sweet/spicy lentil dish has an unusual flavor that is especially
refreshing on
>a hot summer day. You can prepare the lentils and dressing a day ahead of time
and
>assemble the salad just before serving.
>
>Because prepared mango chutneys vary, the amount we call for is a
recommendation
>only. Experiment to suit your taste.
>
>Anita’s note: I thought the lentil /dressing combo in this was just weird, but
I
>made it with peach chutney, not mango. Anyway I tossed out the dressing and
added a
>bunch or fresh basil torn in large pieces and used a garlicky vinaigrette like
the
>couscous one above. Much better, still 2 points.
>
>1 ½ cups green lentils
>1 cup chopped onions
>2 garlic cloves, chopped
>4 cups water
>1 cup finely chopped red and/or green bell pepper
>1 cup finely chopped celery
>1 cup finely chopped red onion
>
>Chutney dressing:
>
>1 cup plain fat free yogurt
>3 tablespoons prepared mango chutney
>1 ½ teaspoons curry powder
>2 teaspoons finely minced red onion
>1 tablespoon fresh lime juice
>
>In saucepan, combine lentils, 1 cup chopped onions, garlic and water. Cover,
bring
>to boil then reduce heat and simmer 30 – 40 minutes or until tender, but not
mushy.
>Meanwhile combine the bell peppers, red onions and celery in a bowl. When
lentils
>are cooked, drain them well and add them while hot, to the rest of the
vegetables.
>Stir and set aside at room temperature for 15 minutes.
>
>In separate bowl, combine all of the dressing ingredients. Stir the dressing
into
>the lentils and serve at room temperature.
>
>Per 10 oz serving: 113 calories, 7.4 grams protein, .5 grams fat, 5.6 grams
dietary
>fiber. 2 points.
>

--

To err is human... to really foul things up add kitten and stir.

Karen AKA Kajikit

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