Tag Archives: Weightwatchers

08 Apr 2011 Back in the saddle with Carrot Soup

My Comment: March was a cruel month — too much to do at work, lousy weather, and one cold virus after the other. Did anyone notice 4N/W was MIA? But April… well with April, there comes new resolve: we ARE going to go back to our basics of eating well, eating healthy foods, and eating economically.

This recipe was one I winged.  I think I’d use less broth next time around. I’ve made other soups featuring carrots and ginger; this was the first time I thought to add in thyme.

Carrot ginger soup

Copyright © 2011. Adrien Bisson.

Ingredients

1 TBSP olive oil
1 clove garlic, minced
1 yellow onion, halved and then sliced
About a 2 inch chunk of fresh ginger, peeled and diced
About a pound of baby carrots, chopped up into rounds
1 tsp thyme
6 cups water/vegetable broth (I used a combination — feel free to reduce this for a thicker soup)
dollop of plain nonfat yogurt

Method

1. Heat the oil in a soup-sized sauce pan. Throw in the garlic and onions — keep the heat settings low enough to sweat the garlic and onions, not crisp them.

2. Throw in the ginger, stir, and allow to cook with the onions/garlic for a couple of minutes before you add the carrots.

3. Add the thyme; stir everything to coat.

4. Add the broth and allow all the veggies to cook until tender. Use an immersion blender to puree the soup right in the pot.

5. Serve. Add a dollop of yogurt (I used Icelandic – you will want something thick).

Serves: 4. Points = 2

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11 Mar 2011 Weeknight Stirfry from Whole Foods

Adapted from Whole foods market. The whole deal. (March/April 2011). Austin, TX: Whole Foods Market, IP, LP. p 20.

My Comment: Could it be…. Seitan? Why yes it is.  The 5 basic recipes in this month’s Whole Deal from Whole

Italian Skillet Dinner

Copyright © 2011. Adrien Bisson.

Foods Market caught my eye because once the basic method is mastered, it’s just a matter of changing up the seasonings to create all sorts of quick meals. While Whole Foods used ground beef as the base, I am using Seitan, a wheat protein. Feel free to substitute your favorite vegetarian protein product — soy crumbles would also work well.

Ingredients

Protein:        1 package of Seitan (wheat soy protein)
Seasonings: 1 TBSP Italian seasoning (or make up your own!) AND 8 thinly sliced sun-dried tomatoes
Veggies:        1 15-oz. can diced tomatoes (I used Muir Glen, already seasoned with Italian seasoning)AND 1 bunch thinly sliced lacinto kale (remove the tough stems and wash thoroughly) AND 2 tsp chopped garlic

Method

1. Heat a large skillet over medium heat.  Spray the pan with olive oil spray – you may need to add some olive oil when using Seitan or other meat substitutes as the protein will stick to the pan.

2. Add the seasonings to the pan along with the protein you are using. Brown until cooked through (about 10 minutes). The mixture should be fairly dry.

3. Stir in veggies and cook until just tender and heated through. I needed to cover the kale to get it to cook down.

4. Serve by itself or over some cooked pasta.

Serves 4. Weight Watcher points = 3.


7 Mar 2011 Whole Wheat Pasta with Kale & Sundried Tomatoes

Adapted from Whole Foods Market. Whole wheat pasta with kale and sundried tomatoes. Downloaded from the web on March 6, 2011.

My comment: Kale is a great green and generally pretty inexpensive! I used a red kale with this recipe and changed from Great Northern Beans to Black Beans because that is what I had on hand. Very filling…. I would venture to say this recipe could easily serve 6, but the Points were computed for the suggested serving of 4.

Ingredients

Whole Wheat Pasta with Kale

Copyright © 2011. Adrien Bisson.

1/2 cup sundried tomatoes (not packed in oil)
1 medium yellow onion, thinly sliced
1 pound kale – thick stems removed and leaves chopped
1 (15-ounce) can no-salt-added Great Northern or other white bean, drained and rinsed
8 ounces whole wheat pasta

Method

1. Soak sundried tomatoes in hot water to cover for 15 minutes to soften them. Then drain and thinly slice.

2. Bring large pot of water to boil for cooking pasta. In separate high-sided skillet, bring 3/4 cup water to simmer. Add onion and cook for 10 minutes or until tender. Stir in kale, beans and 3/4 cup water. Reduce heat to medium, cover and cook 8 minutes. Uncover and continue cooking 4 to 5 minutes or until most of the liquid has evaporated, greens are wilted and tender and beans are heated through.

3. Add pasta to boiling water and cook according to package directions. Add the sliced sundried tomatoes about 2 minutes before the pasta is done. Drain pasta and tomatoes and add to skillet with greens. Stir to combine.

Servings = 4. Weight Watcher Points = 7.


2 Mar 2011 Winter Warmer Stew

Adapted from MeatlessMonday.com. Winter warmer stew. Downloaded from the web on Feb. 26, 2011.

My comment: I did make a major substitution in this dish — could it be Seitan? Because I wasn’t near Whole Foods and couldn’t obtain Seitan, I used tempeh — not one of my favorite things, but it seemed like it might be a reasonable substitute. For Weight watchers fans, I used roughly half as much tempeh as seitan — which made the point swap work out. Also did not bother with the beans and used crushed tomatoes. Still created a tasty stew.

Winter Warmer Stew

Copyright © 2011. Adrien Bisson.

Ingredients:

2 TBSP olive oil
1 pound Seitan, cut into chunks
1 large onion, sliced
4 medium carrots, sliced
4 medium potatoes, cubed
4 cups veg broth or use water (should cover the vegetables)
1 15-oz. can beans (black or kidney)
1 15-oz. can diced tomatoes
2 TBSP low sodium tamari or soy sauce
2 tsp brown miso
1 TBSP flour (optional thickener)

Method:

1. Saute seitan and onion in olive oil until the onions are translucent. Add carrots and potatoes and saute for a few minutes longer. Add the broth or water to cover the vegetables.

2. Puree beans and diced tomatoes together in a blender until smooth (here’s where I substituted just crushed tomatoes). Add this mix to the stew. Cook until carrots and potatoes are tender.

3. Add tamari and brown miso. If you wish to have a thicker stew, blend in flour and water together and add to the stew.  Also, add more vegetables as you wish.

Serves 6. Weight watcher Points = 6


28 Feb 2011 Glazed Carrot and Tomato with Wild Rice Ragout

Adapted from Vegetarian Times. Glazed carrot and tomato with wild rice ragout. (March 2009, p 60 print edition). Downloaded from the web on February 27, 2011.

My Comment: This was a delightful surprise! I have to admit that I did not buy a bag of wild rice; I just used what we had on hand in the pantry. Also, in place of pan frying the tofu, I took a page out of Susan Voisin’s recipe over on Fat Free Vegan (a great resource for Vegans) and baked the tofu ahead of time. It was quite yummy and did not fall apart.  Highly recommend that method of cooking tofu.

Ingredients

Glazed Carrot Tomato Ragout

Copyright © 2011. Adrien Bisson.

3 tsp. olive oil, divided
2/3 cup wild rice or wild rice blend
6 oz. extra-firm silken tofu, cut into 2-inch strips
1 cup peeled baby carrots, sliced lengthwise
9 cherry tomatoes, halved (2/3 cup)
2 Tbs. balsamic vinegar
1 1/2 Tbs. lemon juice
2 Tbs. chopped parsley, plus more for garnish
3 cloves garlic, minced (1 Tbs.)
1/2 tsp fennel seeds

Method

1. Cook rice according to package directions. (since I used a non-packaged rice, I just cooked up a batch of rice)

2. Here is where I baked the tofu in place of pan frying, but I am leaving the original directions for those who would prefer them. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Add tofu, and cook 5 minutes, or until browned, turning once. Transfer to plate.

3. Add remaining 2 tsp. oil to skillet, and reduce heat to medium. Add carrots to skillet, and cook 10 minutes, or until softened and beginning to brown, stirring occasionally. Add tomatoes, balsamic vinegar, lemon juice, parsley, garlic, and fennel seeds, and simmer 2 minutes, or until liquid is thickened and reduced, stirring occasionally. Stir in reserved tofu; cook 1 minute, or until heated through. Season with salt and pepper, if desired, and serve over rice garnished with additional parsley.

Serves 2. Weight Watcher Points = 11.


26 Feb 2011 Mexican Bean and Tortilla Pie

Adapted from Weight Watchers. Mexican bean and tortilla pie. (subscription only). Downloaded from the web on Feb. 19, 2011.

My comment: The servicing size – 1/6 of a 6 inch tortilla is really small! Better have some veggies or a salad on the side.  However, it was a tasty and quick dish — be sure to thoroughly heat it which may mean keeping in the oven for longer than 30 minutes.

Ingredients

Mexican Tortilla Pie

Copyright © 2011. Adrien Bisson.

1 cup canned (jarred) tomato sauce
3/4 cup salsa
1/4 cup cilantro, chopped
2 tsp chili powder
1 tsp ground cumin
5 medium corn tortillas (6-inch size)
30 oz. canned black beans, drained, rinsed and mashed
8 oz. chopped green chilies (canned okay)
1/2 cup low-fat shredded cheddar cheese

Method

1.  Preheat oven to 400F. Combine tomato sauce, salsa, cilantro, chili powder and cumin in a small bowl.

2. Heat a large non-stick skillet over medium-high heat. Add as many tortillas as will fit in one layer. Cook for about 1 minute, turning once, until lightly toasted. Remove and set aside. Repeat until all 5 tortillas have been toasted.

3. Spoon 1/4 of the tomato sauce mixture over the bottom of a 9-inch pie plate or shallow baking dish. Top with a tortilla. Spread with 1/2 cup of the mashed beans, top with 2 TBSP of chilies followed by 1 TBSP of grated cheese. Repeat with the remaining ingredients, ending with the remaining tortilla, sauce, and cheese.

4. Cover dish with foil and bake for 30 minutes. Uncover and bake an additional 5 minutes more until the cheese is bubbly and the dish is thoroughly heated.  Cut into 6 wedges and serve.

Yield: 6 servings. Weight Watcher points = 5.


17 Feb 2011 Tomato Bulgur Soup with Warm Spices

Adapted from Whole Foods Market. Tomato bulgur soup with warm spices. Downloaded from the web on February 5, 2011.

My Comment: The addition of cinnamon to this tomato based soup make it quite interesting. Whole Foods suggests that, if reheating leftovers, you will most likely need to add additional liquid — the bulgur soaks it up like a sponge!

Tomato Bulgur Soup

Copyright © 2011. Adrien Bisson.

Ingredients

4 cups low-sodium vegetable broth (divided)
1 small yellow onion, finely chopped
1 clove garlic, finely chopped
1 tsp ground coriander
1/2 tsp ground cinnamon
1 cup uncooked bulgur wheat
1 14-oz. can no-salt added diced tomatoes
1 TBSP fresh lemon juice
2 TBSP chopped fresh parsley
1 TBSP feta cheese crumbles – optional

Method

1. In a medium pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion and garlic and cook about 5 minutes or until onion is translucent and tender.

2. Stir in coriander and cinnamon – cook 1 minute. Add bulgur and cook for about 30 seconds, stirring constantly.

3. Add remaining 3 and 1/2 cups of broth, tomatoes with their juices and bring to a boil. Reduce heat to low, cover, and simmer for 10-12 minutes or until bulgur is tender.

4. Stir in lemon juice. Garnish with parsley and feta cheese (optional).

Serves 4. Weight Watcher Points = 4 points.


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