Brown,Black and Green Lentils Soup=3 Points Plus
Makes 4 cups / Prep tips: These will take the same time to cook, or slightly less, than the Chard Braised with Cilantro and Rice. The time required depends on how old your lentils are, how hard you water is, and the altitude where you live. If they’re done after 25 minutes, just turn off the heat and let them wait. They should be tender but still have a little tooth to them.
1 1/2 cups brown, black, or green lentils, rinsed
6 cups water
1 onion, quartered
2 cloves garlic, peeled
2 bay leaves
1 carrot, cut into large chunks
1 stalk celery, cut into large chunks
1 teaspoon sea salt
1. Put lentils in a soup pot with 6 cups cold water and bring to a boil. Skim off any foam that rises; then add onion, garlic, bay leaves, carrot, celery, and salt. Simmer, partly covered, until tender but still a little firm, 25–40 minutes. Strain; reserve broth for soup stock. Remove onion, carrot, and celery chunks, garlic, and bay leaves. Taste for salt and season with pepper.
PER SERVING (1/2 cup): 123 cal, 6% fat cal, 1g fat, 0g sat fat, 0mg chol, 8g protein, 23g carb, 6g fiber, 302mg sodium
Lentil, Mushroom and Spinach Stew= 3 Points Plus
Serves 6 / Ingredient tip: Grayish-green French lentils stay firm when cooked; red lentils cook quickly but can lose their texture; and brown (often with a greenish cast and simply labeled “lentils”) soften but retain texture when cooked.
1 tablespoon olive oil
1 small yellow onion, cut in large dice
2 medium carrots, cut in large dice
1 medium celery stalk, cut in large dice
1½ cups sliced cremini or portobello mushrooms
1 cup flat brown lentils, rinsed
7-8 cups low-sodium vegetable broth
1 bay leaf
½ teaspoon dried rosemary, crushed
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon crushed red pepper flakes
3 medium cloves garlic, minced
4 cups (packed) baby spinach leaves
Sherry or sherry vinegar (optional)
- In a medium soup pot, heat olive oil and sauté onion, carrots, celery, and mushrooms until onions are just tender, 3-5 minutes. Stir in lentils. Add 7 cups broth, bay leaf, rosemary, oregano, basil, red pepper flakes, and garlic. Bring to a boil, reduce heat, and cook on medium, covered, for about 20 minutes, until lentils are tender.
- Remove bay leaf. Purée half of the mixture and return to pot. If desired, add remaining 1 cup stock to reach desired consistency. Stir in baby spinach leaves and cook for 1 minute. Season with salt and pepper. Top each serving with a spoonful of sherry or sherry vinegar, if desired.
Red Lentil Del=5 Points Plus
Serves 8 / One serving of this easy, flavorful dish provides about a fourth of your daily fiber needs. Serving tips: Try this over steamed brown rice, or in a bowl with whole-grain bread for dipping.
1 1/2 cups dried red lentils
3 1/2 cups water
1 cup chopped fresh cilantro
1 leek (white part only), diced
1 teaspoon grated fresh ginger
1 carrot, shredded
1 zucchini, shredded
1/2 red bell pepper, chopped (about 3/4 cup)
1/2 cup raisins
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
Pinch of crushed red pepper flakes
1 tablespoon olive oil
1/4 cup balsamic vinegar
1 lemon (juice plus zest)
3/4 teaspoon kosher salt
1. In a large heavy-bottomed saucepan, bring lentils and water to a boil. Cover, reduce heat to low, and simmer for about 5 minutes. Stir in cilantro, leek, and ginger. Cover and continue cooking for 3 minutes.
2. Stir in carrot, zucchini, bell pepper, raisins, spices, and oil. Cook for 3 minutes, covered. Add vinegar, lemon juice and zest, and salt. Stir well. Remove from heat and let stand uncovered for 5 minutes before serving.
PER SERVING: 196 cal, 12% fat cal, 3g fat, 0g sat fat, 0mg chol, 10g protein, 36g carb, 6g fiber, 195mg sodi
Taco Salad =5 Point Plus
4- 1 Points Plus Whole Wheat Tortilla
3/4 lb. 95% Ground Beef or turkey
1 Tbsp Chili Powder
1 Cup rinsed Kidney Beans
1/2 cup chunky Salsa
4 cup Salad Greens
1/2 cup WW Mexican shredded cheese
1 large tomato- chopped
2 Tbsp Kraft fat free ranch dressing
Preheat oven to 425
Make 4 (3in) ball out of crumpled foil. Top each with 1 tortilla. Spray tortilla with cooking spray.
Bake 6-8 minutes or until golden brown.
Brown meat with chili powder, in large non stick skillet. Stir in beans and salsa. Cook 5 minutes or until heated through.
Best Ever Chili =7 Points Plus
1/4 cupKraft Calorie-Wise Sun-Dried Tomato & Oregano Dressing
1 yellow pepper, chopped
1 red pepper, chopped
1/2 lb. (225 g) extra-lean ground beef
1 tsp.chili powder
1 can (28 fl oz/796 mL) no-salt-added diced tomatoes, undrained
1 can (14 fl oz/398 mL) no-salt-added kidney beans, rinsed
1/2 cup salsa
1/2 cup WW Mexican Cheese
1/4 cup fat free Greek Yogurt
Make It
HEAT dressing in large nonstick skillet on medium-high heat. Add peppers; cook and stir 2 min. Add meat and chili powder; cook 10 min. or until meat is done, stirring frequently.
STIR in tomatoes, beans and salsa. Bring to boil; cover. Simmer on medium heat 15 min., stirring occasionally.
SERVE topped with cheese and sour cream.
Spicy Southwest Bean and Corn Salad =7 Points Plus
1/4 cup Kraft fat free Ranch Dressing
1/4 tsp.hot pepper sauce
1 pkg. (284 g) torn mixed salad greens (about 8 cups)
1 can (19 fl oz/540 mL) black beans, rinsed
3 cupsfrozen corn, thawed, drained
1/2 cupred pepper strips
1/4 cup finely chopped red onions
1/2 cup WW shredded cheese
Make It
MIX dressing and pepper sauce.
COMBINE all remaining ingredients except cheese in large bowl.
ADD dressing mixture; toss to coat. Top with cheese.
Try Wrapped Salad
A quick way to enjoy your favourite salad on the go is to wrap it in a flour tortilla. Simply spoon salad onto tortilla and roll up. Wrap in plastic wrap and refrigerate until ready to serve. This is also a great way to use leftover salad.
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