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MORTICIAADDAMS's Photo MORTICIAADDAMS SparkPoints: (280,879)
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12/29/13 2:54 P

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I think I would love this with a couple of small changes.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

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FITNESSFOODIE's Photo FITNESSFOODIE Posts: 3,340
12/28/13 8:17 P

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Cooking Light Seafood Linguini (Even Lighter)
recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=2636032&ff=1


Karen - Seacoast New Hampshire

Do or Do Not. There is No Try. Yoda



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10/25/13 1:31 P

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Creamy Kale Spaghetti Squash

1/4th of recipe (about 1 2/3 cups): 296 calories, 5.5g fat, 660mg sodium, 25g carbs, 5g fiber, 8g sugars, 34g protein -- PointsPlus® value 7*

Confession time: There's no actual pasta in this dish. But a bowlful of this veggie-loaded, chicken-studded entrée will obliterate spaghetti cravings!

Ingredients:
1 spaghetti squash (about 4.5 lbs.)
1 lb. raw boneless skinless chicken breast, cut into bite-sized pieces
1/4 tsp. each salt and black pepper
4 cups chopped kale
3 tbsp. finely chopped pouched sun-dried tomatoes
2 tsp. chopped garlic
2 tbsp. reduced-fat Parmesan-style grated topping
6 wedges The Laughing Cow Light Creamy Swiss cheese

Directions:
Preheat oven to 400 degrees.

Microwave squash for 3 - 4 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds.

Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes.

While squash cools, bring a large skillet sprayed with nonstick spray to medium-high heat. Season chicken with pepper and 1/8 tsp. salt, and add to the skillet. Cook and stir until chicken is cooked through, about 8 minutes. Transfer chicken to a large bowl, and cover to keep warm.

Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed. Transfer 5 cups to a large bowl, and cover to keep warm. Reserve any extra squash for another time.

Clean skillet. Re-spray and bring to medium-high heat. Add kale, sun-dried tomatoes, and garlic. Add 1/2 cup water. Cover and cook until kale is tender, about 5 minutes.

Remove lid, and reduce heat to low. Add Parm-style topping and cheese wedges, breaking the cheese wedges into pieces. Add chicken and remaining 1/8 tsp. salt. Cook and stir until cheese has melted and coated veggies and chicken, about 3 minutes.

Add cheesy chicken and veggies to the spaghetti squash, mix well, and serve!

MAKES 4 SERVINGS

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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 current weight: 146.0 
 
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6/25/13 1:04 P

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HG's SW Chicken Mac 'n Cheese

Serving Size: 1/4th of recipe (1 heaping cup)
Calories: 300
Fat: 5.5g
Sodium: 665mg
Carbs: 30.5g
Fiber: 5g
Sugars: 5g
Protein: 30g

PointsPlus® value 7*

.

Ingredients:
12 oz. raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness
1/4 tsp. black pepper
1/8 tsp. salt
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/4 tsp. chili powder
3 cups frozen cauliflower florets
4 1/2 oz. (about 1 1/4 cups) uncooked high-fiber elbow macaroni (use whole wheat)
1/4 cup canned diced green chiles, drained
3 slices 2% milk cheddar cheese
4 wedges The Laughing Cow Light Creamy Swiss cheese

Directions:
Season chicken with black pepper, salt, garlic powder, onion powder, and 1/8 tsp. chili powder.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook chicken for about 6 minutes per side, until cooked through. Transfer to a medium bowl, and cover to keep warm.

Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 - 3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm.

In a medium-large pot, cook pasta per package instructions, about 8 minutes. Drain pasta and stir into cauliflower. Cover to keep warm.

Place drained chiles in a medium microwave-safe bowl, along with remaining 1/8 tsp. chili powder. Add cheese slices and cheese wedges, breaking them into pieces. Microwave for 30 seconds. Stir well. Microwave for another 30 seconds, or until cheeses have melted. Stir well, and add mixture to the pasta and cauliflower. Thoroughly stir to coat.

Slice chicken into strips, and serve over the mac 'n cheese!

MAKES 4 SERVINGS

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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5/14/10 12:15 P

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Bean Bolognese

http://www.eatingwell.com/recipes/bean_b
olognese.html
From EatingWell: December 2006

Fiber-rich beans stand in for the beef and pork in this surprisingly rich-tasting vegetarian take on pasta Bolognese. Without the meat, the dish has only a third of the fat and 80 percent less saturated fat. To make the perfect meal, serve with a peppery arugula salad and warm, crusty Italian bread.

4 servings, about 3/4 cup sauce each | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided
* 2 tablespoons extra-virgin olive oil
* 1 small onion, chopped
* 1/2 cup chopped carrot
* 1/4 cup chopped celery
* 1/2 teaspoon salt
* 4 cloves garlic, chopped
* 1 bay leaf
* 1/2 cup white wine
* 1 14-ounce can diced tomatoes
* 1/4 cup chopped fresh parsley, divided
* 8 ounces whole-wheat fettuccine
* 1/2 cup freshly grated Parmesan cheese

Preparation

1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Nutrition

Per serving : 443 Calories; 11 g Fat; 3 g Sat; 6 g Mono; 9 mg Cholesterol; 67 g Carbohydrates; 19 g Protein; 14 g Fiber; 707 mg Sodium; 281 mg Potassium

3 1/2 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat, 1 1/2 fat
Tips & Notes

* Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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5/14/10 12:01 P

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Caramelized Onion Lasagna

http://www.eatingwell.com/recipes/carame
lized_onion_lasagna.html
From EatingWell: May/June 2008

This unusual lasagna with portobello mushrooms, sweet onions, spinach and Gorgonzola cheese has a rich, complex flavor. It's also great with goat cheese instead of Gorgonzola, if you prefer.

9 servings | Active Time: 1 hour 10 minutes | Total Time: 1 hour 40 minutes
Ingredients
Caramelized Onion Lasagna

* 8 ounces lasagna noodles, whole-wheat

Caramelized Onion Filling

* 3 tablespoons extra-virgin olive oil
* 3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip)
* 4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced
* 1/2 cup red wine
* 1 teaspoon salt
* Freshly ground pepper, to taste

Spinach & Cheese Filling

* 4 cups baby spinach
* 2 cups nonfat ricotta cheese
* 1/2 cup chopped fresh basil
* 1/2 teaspoon salt

White Sauce & Topping

* 2 tablespoons extra-virgin olive oil
* 3 tablespoons all-purpose flour (use ww)
* 2 cups low-fat milk
* 1/2 teaspoon salt
* 2 ounces crumbled Gorgonzola cheese
* 1/3 cup chopped walnuts
* 1/4 cup chopped fresh basil

Preparation

1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth.
4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
5. To assemble lasagna: Preheat oven to 375°F. Coat a 9-by-13-inch baking pan with cooking spray.
6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil.
7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving.

Nutrition

Per serving : 345 Calories; 14 g Fat; 3 g Sat; 7 g Mono; 9 mg Cholesterol; 39 g Carbohydrates; 16 g Protein; 8 g Fiber; 680 mg Sodium; 514 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 2 vegetable, 1 medium-fat meat, 2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day.

* Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.
* Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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5/5/10 11:59 A

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Peanut Noodles with Shredded Chicken & Vegetables

http://www.eatingwell.com/recipes/peanut
_noodles_with_shredded_chicken_vegetab
les.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.

6 servings, 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 1 pound boneless, skinless chicken breasts
* 1/2 cup smooth natural peanut butter
* 2 tablespoons reduced-sodium soy sauce
* 2 teaspoons minced garlic
* 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
* 1 teaspoon minced fresh ginger
* 8 ounces whole-wheat spaghetti
* 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Preparation

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Nutrition

Per serving : 363 Calories; 12 g Fat; 2 g Sat; 0 g Mono; 44 mg Cholesterol; 36 g Carbohydrates; 29 g Protein; 7 g Fiber; 348 mg Sodium; 287 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 3 lean meat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.

* Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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5/5/10 11:58 A

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No-Bake Macaroni & Cheese

http://www.eatingwell.com/recipes/no_bak
e_macaroni_cheese.html
From EatingWell: April/May 2006, EatingWell Serves Two

Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice.

4 servings, 1 1/4 cups each | Active Time: 20 minutes | Total Time: 25 minutes
Ingredients

* 8 ounces whole-wheat elbow noodles, (2 cups)
* 1 10-ounce package frozen chopped broccoli
* 1 3/4 cups low-fat milk, divided
* 3 tablespoons flour (ww flour)
* 1/2 teaspoon garlic powder
* 1/2 teaspoon salt
* 1/4 teaspoon ground white pepper
* 3/4 cup shredded extra-sharp Cheddar cheese
* 1/4 cup shredded Parmesan cheese
* 1 teaspoon Dijon mustard

Preparation

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Nutrition

Per serving : 412 Calories; 13 g Fat; 7 g Sat; 1 g Mono; 37 mg Cholesterol; 56 g Carbohydrates; 22 g Protein; 7 g Fiber; 640 mg Sodium; 236 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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5/5/10 11:57 A

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Elise's Sesame Noodles

http://www.eatingwell.com/recipes/elises
_sesame_noodles.html
From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005)

Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.

8 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 1 pound whole-wheat spaghetti
* 1/2 cup reduced-sodium soy sauce
* 2 tablespoons sesame oil
* 2 tablespoons canola oil
* 2 tablespoons rice-wine vinegar, or lime juice
* 1 1/2 teaspoons crushed red pepper
* 1 bunch scallions, sliced, divided
* 1/4 cup chopped fresh cilantro, divided (optional)
* 4 cups snow peas, trimmed and sliced on the bias
* 1 medium red bell pepper, thinly sliced
* 1/2 cup toasted sesame seeds

Preparation

1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Nutrition

Per serving : 345 Calories; 12 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 51 g Carbohydrates; 12 g Protein; 10 g Fiber; 542 mg Sodium; 336 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 2 fat
Tips & Notes

* Make Ahead Tip: Prepare through Step 2 up to 2 hours in advance.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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1/27/10 12:13 A

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Chicken Piccata with Pasta & Mushrooms
From EatingWell: January/February 2008

Our chicken piccata, served over whole-wheat pasta, has a rich lemon-caper sauce that's made with extra-virgin olive oil and just a touch of butter for flavor. If you like, you can use a mild fish like tilapia or even shrimp instead of chicken breast.

4 servings | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 6 ounces whole-wheat angel hair pasta
* 1/3 cup all-purpose flour, divided (use ww flour)
* 2 cups reduced-sodium chicken broth
* 1/2 teaspoon salt, divided
* 1/4 teaspoon freshly ground pepper
* 4 chicken cutlets, (3/4-1 pound total), trimmed
* 3 teaspoons extra-virgin olive oil, divided
* 1 10-ounce package mushrooms, sliced
* 3 large cloves garlic, minced
* 1/2 cup white wine
* 2 tablespoons lemon juice
* 1/4 cup chopped fresh parsley
* 2 tablespoons capers, rinsed
* 2 teaspoons butter

Preparation

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4. Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Nutrition

Per serving : 397 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 54 mg Cholesterol; 45 g Carbohydrates; 28 g Protein; 5 g Fiber; 544 mg Sodium; 609 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
140.5
137.75
135
KIERAE's Photo KIERAE SparkPoints: (177,652)
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Posts: 39,362
1/12/10 12:53 P

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Linguine and Quinoa Meatballs With Tangy Tomato Sauce (p2)

Make the Most of Powerhouse Super Foods

From the Kitchen of Anahad O'Connor and Dave Liberman


Servings: 6-8
Difficulty: Moderate
Cook Time: 30-60 min
Ingredients

Ingredients for the Sauce:
1/4 cup olive oil
1 large onion, finely chopped
3 celery stalks, halved lengthwise and thinly sliced crosswise
1 large carrot, quartered lengthwise and thinly sliced crosswise
1 teaspoon hot red pepper flakes
One 28-ounce can tomatoes, chopped, with juices
4 garlic cloves, minced
1 tablespoon balsamic vinegar
Salt and freshly ground black pepper


Ingredients for the Meatballs:
3 tablespoons canola oil
1 small onion, finely chopped
1 pound lean ground beef
1 1/2 cups cooked quinoa
1/2 cup finely grated parmesan cheese
1 egg
3 tablespoons fresh parsley leaves, very
finely chopped
1/2 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 pound linguine
1 large handful fresh basil leaves


Directions

To make the sauce, heat the olive oil in a large pot over medium heat. Add the onion, celery, carrot, and red pepper flakes and cook until tender, 10 to 15 minutes. Add the tomatoes, garlic,
and vinegar and simmer for 20 minutes longer. Season with salt and pepper to taste and set aside to keep warm.


To make the meatballs, preheat the oven to 425 degrees F. Heat the canola oil in a small skillet over medium heat. Add the onion and cook, partially covered, until very soft, about 10 minutes. Remove from the heat and set aside to cool.


In a large mixing bowl, combine the beef, quinoa, Parmesan, egg, parsley, salt, pepper, and cooled onions. Stir until a smooth, homogenous mixture has formed. Roll the meat mixture into 2-inch balls and set them on an aluminum foil–lined baking sheet in neat rows. Bake for 20 to 25 minutes, until nicely browned but still soft to the touch.


In a large pot of boiling water, cook the linguine al dente. Serve the pasta with some meatballs and the sauce and top with a sprinkling of torn basil leaves.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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Posts: 39,362
11/17/09 5:13 P

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Roasted Squash, Hazelnut, Kale and Goat Cheese Lasagna
(makes one 9x9 lasagna)

1/4 kabocha squash peeled and cubed
1 small onion, peeled and chopped into chunks
1 teaspoons olive oil
1/2 teaspoon whole coriander
salt and pepper
1/4 cup whole raw hazelnuts
1 cup stock
1 tablespoon minced fresh parsley
1 bunch kale, washed, ribs removed and roughly chopped
1 small can crushed tomatoes
1 package whole wheat lasagna
1 package goat cheese (125g)
1/2 cup grated mozzarella



First make the squash and hazelnut filling:
Preheat oven to 400F. Using a mortar and pestle pulverize coriander with salt and pepper. On a baking sheet toss onions, squash olive oil and spices together. Bake for 30 minutes tossing partway through. Add hazelnuts to the pan and roast for another 5-8 minutes. Watch carefully you want to be able to smell the nuts but not have them burn. Toss squash, onions, hazelnuts and parsley in a blender with 2 cups of the stock, adding more as necessary to pulse. Taste and correct for seasoning.

Secondly cook the kale:
Heat a large skillet to medium heat. If kale is still wet, perfect, toss it in the pan. Otherwise add kale with a few tablespoons of water. Sprinkle with a 1/2 teaspoon of salt. Stir fry until slightly wilted about 5 -8 minutes. Stir in crushed tomatoes and remove from heat.

Assemble lasagna:
If you are using ready to cook noodles, you may want to add a bit of extra water to your sauces. Otherwise cook the noodles to the package directions. Start with a layer of squash sauce followed by one of noodles, kale sauce and half the mozzarella. Keep repeating layers such as: noodles, squash, half the goat cheese crumbled, noodles, kale, noodles, squash, noodles, etc. Finish with a little bit of squash sauce and remaining goat cheese and mozzarella. Bake for 30-40 minutes or until bubbly. Cool for 10 more minutes before serving.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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11/6/09 10:30 P

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Butternut Squash Mac and Cheese
(serves 6)

Put a pot of salted water on the boil for pasta. Take a butternut squash and stab it a few times, making sure you get in deep enough to penetrate the seed cavity. Put in the microwave on high for 7 minutes, turn and cook for another 7 or until soft. Meanwhile cook a 1/2 package of whole wheat macaroni. Chop 1/2C of fresh chives and dice 4 large tomatoes. Grate a cup of cheese. I used a variety of cheese in the fridge, mozza, cheddar, jack, and swiss. At least I think that was what they were there were quite a few mystery cheeses. Remove butternut from the microwave carefully so as not to burn yourself, ditto when you cut it in half. Cut the squash in half, scoop out the seeds and discard. Scoop out the flesh - it should be nice and soft. Combine the squash flesh with about 1 1/2C skim milk and lots of salt and pepper. Whisk the mixture together and bring to a simmer adding a pinch of cayenne. Stir in your cheese until nice and melty. Remove from heat and stir in the tomatoes and chives. Combine with noodles and about 1/2C plain yogurt. Put in a casserole and bake at at 425 for ten minutes then broil for another five.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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11/6/09 10:29 P

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Pumpkin, Walnut and Zucchini Macaroni
(serves 4)


1T olive oil
1/2 onion, diced
1 clove garlic, minced
1 medium zucchini, cut lengthwise then in 1/4" half moons
salt and pepper
1C pumpkin puree
1C chicken or vegetable stock
~1/2C skim milk
3T fresh parsley, minced
1/4C walnut pieces, toasted
360g whole wheat macaroni
Parmesan

Heat a large skillet to medium low and add oil and onion. Sweat slowly for about 5 or 6 minutes and then add garlic, zucchini a good pinch of salt and some pepper. Give it a good stir and turn the heat up to medium. Stir regularly until zucchini starts to soften - about 5 more minutes. Add pumpkin and stock and combine to a thick sauce then stir in milk. Bring to a simmer and add walnuts and parsley reserving some for garnish. Simmer for five minutes then taste for seasoning you will probably need more salt then you think. Toss with macaroni and serve with grated Parmesan, and remaining walnuts and parsley.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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10/16/09 12:01 P

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Elise's Sesame Noodles
From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005)

Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.

8 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 1 pound whole-wheat spaghetti
* 1/2 cup reduced-sodium soy sauce
* 2 tablespoons sesame oil
* 2 tablespoons canola oil
* 2 tablespoons rice-wine vinegar, or lime juice
* 1 1/2 teaspoons crushed red pepper
* 1 bunch scallions, sliced, divided
* 1/4 cup chopped fresh cilantro, divided (optional)
* 4 cups snow peas, trimmed and sliced on the bias
* 1 medium red bell pepper, thinly sliced
* 1/2 cup toasted sesame seeds

Preparation

1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Nutrition

Per serving : 345 Calories; 12 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 51 g Carbohydrates; 12 g Protein; 10 g Fiber; 542 mg Sodium; 336 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 2 fat
Tips & Notes

* Make Ahead Tip: Prepare through Step 2 up to 2 hours in advance.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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10/9/09 3:02 P

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Alpine Mushroom Pasta
From EatingWell: March/April 2009

In northern Italy, the influences of neighboring Austria and Switzerland are apparent in dishes like this pasta featuring Savoy cabbage and mushrooms in a light wine sauce. Serve with Caesar salad and bread sticks.

6 servings, about 1 1/3 cups each | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients

* 8 ounces whole-wheat fettuccine
* 6 cups shredded Savoy cabbage, (about 1 small head)
* 2 teaspoons extra-virgin olive oil
* 4 medium portobello mushroom caps, gills removed, thinly sliced
* 1 small onion, chopped
* 3 cloves garlic, minced
* 3/4 cup dry white wine (or low sodium broth)
* 2 teaspoons ww flour
* 1 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1 cup grape tomatoes, halved
* 1 cup diced smoked cheese, such as smoked mozzarella, Cheddar or gouda
* 2 teaspoons chopped fresh sage, or 3/4 teaspoon dried

Preparation

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about 4 minutes more. Reserve 1/2 cup of the cooking liquid and drain the pasta and cabbage.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid, about 5 minutes.
3. Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens, about 1 minute. Add tomatoes and cook until just beginning to break down, about 1 minute more.
4. Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.

Nutrition

Per serving : 278 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 15 mg Cholesterol; 40 g Carbohydrates; 13 g Protein; 8 g Fiber; 536 mg Sodium; 633 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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10/5/09 6:43 P

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Penne with Braised Squash & Greens
From EatingWell: Fall 2004, The EatingWell Healthy in a Hurry Cookbook (2006)

This chunky sauce is laced with chard and accented with smoked tofu. Convenient packages of peeled and diced butternut squash are available in most supermarkets in the fall and winter.

4 servings, 1 3/4 cups each | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 2 teaspoons extra-virgin olive oil
* 4 ounces cubed smoked tofu
* 1 medium onion, chopped
* 3 cloves garlic, minced
* Pinch of crushed red pepper
* 1 1/2 cups vegetable broth
* 1 pound butternut squash, peeled and cut into 3/4-inch cubes (3 cups)
* 1 small bunch Swiss chard, stems removed, leaves cut into 1-inch pieces
* 8 ounces whole-wheat penne, rigatoni or fusilli
* 1/2 cup freshly grated Parmesan cheese
* 1/4 teaspoon salt, or to taste
* Freshly ground pepper, to taste

Preparation

1. Put a large pot of water on to boil for cooking pasta.
2. Heat oil in a large nonstick skillet over medium heat. Add tofu and cook, stirring, until lightly browned, 3 to 5 minutes. Transfer to a plate. Add onion to the pan; cook, stirring often, until softened and golden, 2 to 3 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Return the tofu to the pan and add broth and squash; bring to a simmer. Cover and cook for 10 minutes. Add chard and stir to immerse. Cover and cook until the squash and chard are tender, about 5 minutes.
3. Meanwhile, cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain and return to the pot. Add the squash mixture, Parmesan, salt and pepper; toss to coat.

Nutrition

Per serving : 386 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 18 mg Cholesterol; 63 g Carbohydrates; 16 g Protein; 9 g Fiber; 660 mg Sodium; 755 mg Potassium

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 medium-fat meat, 1/2 fat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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9/26/09 1:45 P

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No noodle zucchini lasagna

allrecipes.com/Recipe/No-Noodle-Zucc
hi
ni-Lasagna/Detail.aspx


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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9/30/08 11:00 A

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Oat flour spaghetti



2 cups oat flour
1.5 tsp salt
2 eggs
2 Tbsp canola oil
2-4 Tbsp water

In mixing bowl, combine oat flour and salt. Make a well in the center. Add egg and canola oil. With a fork, slowly whisk eggs and oil into the surrounding flour/salt mixture until dough is coarse and crumbly. Add 1 Tbsp at a time of water at a time, incorporating with flour. Oat flour becomes moist fairly quickly. Work dough with the heel of the hand for 3-5 minutes. Cover with inverted bowl and let rest.

To make spaghetti:

Press spaghetti through a pasta machine. Cut pasta to preferred lengths (usually 8-10”). Let rest on a towel for up to an hour.

Bring lightly salted water to a rolling boil in a 2 quart pan on the stove. Add spaghetti. Cook for 6 minutes, careful not to stir the pasta as breakage may occur. Drain and serve. Makes about 1 pound of noodles.



Nutritional Information for 1/8 of the recipe: Calories: 90 ,Carbohydrates: 16g, Fiber: 2g, Net Carbohydrates 14g, Protein: 3g, Fat: 2 g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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9/21/08 3:34 P

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Lemon Sour Cream Pasta

1/2 lb. flat ww pasta noodles, such as fettuccine
1 cup frozen peas, if desired
1 tablespoon butter (beachy)
3 cloves garlic
1/2 cup ff sour cream, or ff plain yogurt
juice and zest of one lemon
1/2 cup chopped green onions
1/2 teaspoon each salt and pepper
freshly grated parmesan cheese, for the top
sliced juicy red tomatoes
Bring a large pot of salted water to boil. Cook pasta according to package directions, adding peas during last minute of cooking time. Drain pasta in colander. To the same pot, add butter and garlic and cook over low heat for one minute, or until garlic is very fragrant and softened. Add pasta and peas back to pot. Stir in sour cream, lemon juice and zest, green onions, and salt and pepper. Warm through. Serve with sliced tomatoes.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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8/19/08 2:14 P

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Pasta With Eggplant And Fresh Tomatoes
Serves 4
Vegetarian; not gluten-free; vegan if you omit the cheese

* 2 medium eggplants, large dice
* 1 onion, medium dice
* 1 small sprig rosemary, leaves picked and finely chopped
* 4 tablespoons canola oil (or other high heat vegetable oil)
* 2 tablespoons olive oil
* 4 cloves garlic, thinly sliced
* 1/2 teaspoon chili flakes
* 2/3 cup pitted black olives (Kalamata for example), halved
* 1 lb. strozzapetti or other moderate size shaped pasta (whole wheat pasta)
* 1 large or 2 medium heirloom tomatoes, medium dice
* handful of fresh basil
* handful of fresh parsley
* black pepper
* pecorino romano or parmigiano reggiano - 1 cup grated plus thin slices for garnish

1. If you have time to spare, put the cut eggplant in a colander, toss with lots of kosher salt, put the colander in a sink or bowl and weight the whole thing for an hour. This will leach some of the excess, slightly bitter liquid out of the eggplant. If not, don't worry, it is fine as is.
2. In a large skillet over medium high heat, fry the eggplant, onion, and rosemary in the canola oil, tossing occasionally. The eggplant will absorb all of the oil. Don't give it any more. It is greedy and you have to show it who is boss. If you didn't salt the eggplant in step 1, add 2 teaspoons of kosher salt now.
3. Meanwhile, bring a large pot of well salted water to a boil.
4. When the eggplant is tender, push it to one side of the skillet and add the olive oil in the clear space. Put the garlic and chili flakes in the olive oil and stir-fry for a minute, then mix them in with eggplant, along with the olives.
5. Boil the pasta until just shy of al dente. Reserve one cup of the pasta water and then drain the pasta.
6. Return the pasta to the pot over medium heat, and add the eggplant mixture, scraping the pan to get all the good flavor. Toss well and add a bit of the pasta water to get a slight sauciness going. Taste and adjust the salt as needed.
7. Turn off the heat and mix in the tomatoes.
8. To serve, portion in to individual bowls and top with hand-torn basil and parsley, a grind of black pepper, and thin slices of the cheese (you can do that at the last moment with a vegetable peeler).

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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5/24/08 10:02 A

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Pasta in spicy lentil tomato sauce (serves one)

50 g (1/4 cup raw) red lentils, cooked according to package directions
50 g (1/2 cup dry, approx. 2 oz.) pasta of your choice, cooked according to package directions
1 tsp. oil
1 small onion, chopped
2 tsp. chopped ginger
1 clove garlic, chopped
1 small red chili, chopped
1/2 tsp. ground cumin
200 g (3/4 cup) chopped, canned tomatoes
20 g (3/4 cup chopped) fresh parsley
salt and pepper to taste

Heat oil in a pan and sauté onion over medium heat for two minutes. Add ginger, garlic, chili, and cumin. Cook for one minute. add lentils and tomatoes and simmer for 10 minutes over low heat. (Add some water if necessary)
Add fresh parsley and simmer for one more minute. Add pasta, mix thoroughly and serve.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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4/30/08 11:24 A

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Asparagus and Tofu Stir Fry w/ Cashews

Ingredients:

* 1 lb of asparagus, stems removed, cut into 3 inch pieces
* 12 oz. of extra firm tofu, quartered and cut into thin slices
* 6 scallions, sliced
* 2 red or orange peppers, sliced into skinny strips
* 2 cloves of garlic, minced
*
* 1 tbsp of canola oil
* 1/3 cup of roasted, cashews

* For the Sauce: 3 tbsp reduced sodium soy sauce
* 2 tbsp of cornstarch or arrowroot
* 1 ½ cups water or veggie stock
* 1 tbsp of grated ginger
* 1 tsp of sesame oil
* Pinch of red pepper flakes

4 cups of cooked Soba noodles or whole grain/wheat spaghetti


Serves 4.
Directions
In a small bowl, combine soy sauce and cornstarch. Stir in remaining sauce ingredients; set aside.

In a wok or large skillet, heat oil. Add in garlic, scallions and tofu and cook for two minutes or so. Stir in asparagus and peppers and cook until vegetables are just tender.

Give the sauce mixture a stir and pour it over the vegetables and stir until it is thickened and bubbly. Toss in cashews. Reduce heat, cover, and cook for 1 minute or until cashews are heated through.

Serve over soba noodles.
Nutritional Analysis
Calories: 360; Total Fat: 12.1g; Saturated Fat: 1.9g; Cholesterol: 0mg; Sodium: 579mg; Carbohydrate: 48.2g; Dietary Fiber: 5.9g; Sugars: 7.6g; Protein: 24.4g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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3/20/08 11:43 A

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Totally PUMPin' Fettuccine - Hungry Girl Recipe

PER SERVING (entire recipe): 129 calories, 3g fat, 639mg sodium, 19g carbs, 6.5g fiber, 6g sugars, 7g protein -- POINTS® value 2*





Ingredients:
1 package House Foods Tofu Shirataki, Fettuccine Shaped Noodle Substitute
1/2 wedge The Laughing Cow Cheese, Light Original Swiss
1/4 cup light plain soymilk
1/4 cup canned pure pumpkin
1/4 cup fat-free chicken broth
1/4 cup finely chopped onions
1 tsp. reduced-fat parmesan-style topping
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/8 tsp. salt
dash pepper
Optional: additional salt and pepper, to taste

Directions:
Rinse and drain Shirataki noodles well. Pat dry. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid from noodles, and pat them until thoroughly dry. Cut noodles up a bit using a knife or kitchen shears, and then set aside.

In a separate dish, combine soymilk, pumpkin, garlic powder, salt, and pepper. Mix well and set aside.

Bring a small saucepan to high heat. Add chicken broth, onions, chopped garlic, and the cheese wedge half. Stirring occasionally to break up the cheese, cook until broth has mostly evaporated (2 - 4 minutes). Reduce heat to medium, and continue to cook for just a minute or so, until onions and garlic begin to brown.

Next, add the pumpkin mixture. Stir until sauce is thoroughly blended and hot. Then add the sauce to your noodles, and stir well. If you like, season to taste with more salt and pepper. Then top with the parm-style topping!

MAKES 1 SERVING

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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3/19/08 1:31 P

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Whole Wheat Pasta with Cauliflower, Walnuts and Ricotta Salata


One of the loveliest things about this recipe–and there are many, in my mind–is the way the recipe is laid out. It is as if Alice Waters in the kitchen with you, telling you that you can just chop all that while the water boils and really explaining the central tenet of this recipe: cauliflower that is cooked to a crunch, not steamed and for heaven’s sake, not boiled. She also thinks you should have this with a crisp white wine–for real!

Serves 6

2 heads cauliflower
1 medium onion
4 cloves garlic
1 pound whole-wheat pasta
Extra-virgin olive oil
Salt and pepper
1 pinch red pepper flakes
White wine vinegar
1/2 lemon
1/2 cup toasted walnuts
4 ounces ricotta salata or feta cheese

Put a large pot of water on to boil. Cut the cauliflower into small flowerets. Peel the onion and slice it very thin. Peel and finely chop the garlic. Put the pasta on to cook.

Saute the cauliflower in olive oil in a large saute pan. When the cauliflower begins to soften, season with salt and pepper and add the sliced onion and red pepper flakes. Saute over medium to high heat until the vegetables are brown and tender. The cauliflower should still be slightly crunchy and should not taste steamed. Add the garlic and remove from the heat, tossing and stirring so the garlic doesn’t burn; if it starts to brown, add a splash of water. Add a few drops each of vinegar and lemon juice and the toasted walnuts. Taste and correct the seasoning. When the pasta is done, drain and add to the cauliflower, adding enough extra-virgin olive oil to coat the pasta thoroughly, toss together and serve, with the cheese crumbled over the dish.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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3/9/08 9:09 P

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Recipe courtesy of:
Fatfree Vegan Kitchen

Korean Noodle Stir-fry

To my taste, this dish is fairly mild, so if you want more spiciness, be sure to have some extra gochujang available to add to taste at the table.

4 ounces buckwheat soba (one bundle, broken in half)
8 ounces firm tofu, cut into bite-sized cubes
1 tablespoon low-sodium soy sauce mixed with 2 tablespoons water
1/8 teaspoon sesame oil
2 medium yellow squash, halved lengthwise and sliced 1/8-inch thick
1/2 onion, cut into thin wedges
4 cups bok choy (3-4 baby bok choys), sliced thin
1 teaspoon garlic, minced
1 cup mung bean sprouts
1 1/2 tablespoons gochujang
3 tablespoons water
1/2 teaspoon agave nectar or splenda
1/8 teaspoon sesame oil

Put a large pot of water on to boil. Add the soba and cook according to package directions. Drain and rinse briefly with cold water. Set aside.

While the pasta is cooking, prepare the tofu and vegetables. Spray a large non-stick skillet or wok with oil and heat it over a medium-high burner. Once it's hot, add the tofu in a single layer. Cook until light brown on the bottom, and add the soy sauce/water mixture and the 1/8 teaspoon sesame oil. Turn the tofu cubes over and cook until liquid has boiled off. Remove from the pan and set aside.

Add the squash and onion to the skillet and stir-fry until the squash is just beginning to get tender. Add the bok choy, garlic, and 2 tablespoons of water, stir well, and cover. Cook until bok choy is wilted but still bright green, just a couple of minutes. Add the bean sprouts and cook, covered, one more minute.

In a small bowl, mix the gochujang, water, sugar, and sesame oil. Add it to the vegetables and stir well to coat.

Add the tofu and pasta to the vegetables, and toss well to distribute evenly. Cook until heated through.

Serve with additional gochujang, which can be thinned with water and a splash of sesame oil.

Makes 2 large servings. Per serving: 386 Calories (kcal); 9g Total Fat; (18% calories from fat); 26g Protein; 59g Carbohydrate; 0mg Cholesterol; 1372mg Sodium; 6g Fiber. 8 Weight Watchers points.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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3/9/08 6:59 P

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SESAME PEANUT NOODLES

(Nigella Express)

Serves -6 8

THE DRESSING:
1 tablespoon sesame oil
1 tablespoon garlic-infused oil
1 tablespoon soy sauce
2 tablespoons asian chili sauce
1/3 cup smooth peanut butter
2 tablespoons lime juice

FOR THE SALAD:
1-1/4 pounds cooked ww noodles,
2 cups bean sprouts, rinsed
1-1/2 cups snow peas, whole or cut in half or strips
1 red pepper, seeded and cut into small strips
2-4 scallions, finely sliced
1/2 cup sliced radishes
1/4 cup sesame seeds (You could substitute chopped peanuts)
1/4 heaping cup chopped fresh cilantro

Whisk together all the dressing ingredients in a bowl or small pitcher.

Put the noodles, bean sprouts, snow peas, radishes, sliced red pepper and scallions into a bowl.

Pour over the dressing and mix thoroughly to coat everything well. Sprinkle with the sesame seeds and cilantro.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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3/9/08 6:57 P

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HABEEB SALLOUMS'S CHICKPEAS WITH MACARONI

Like many Middle Eastern pasta dishes, this recipe utilizes an unusual cooking method-- you just chuck the raw pasta into the dish with some extra liquid. It really works! From "Arab Cooking on a Saskatchewan Homestead: Recipes and Recollections" by Habeeb Salloum.

2 Tbs olive oil
2 medium onions, minced
3 cloves garlic, crushed or minced
1/4 cup chopped fresh cilantro (I had only dried, so I used 1 Tbs.)
1 small hot pepper, minced (I had only dried so I used 1 small one, crushed)
2 cups tomatoes, chopped (he specified stewed, but I used canned, diced, with juice)
2 cups well-cooked chickpeas
1 1/2 cups raw ww macaroni (I used small shell pasta)
1 cup water
1 tsp salt
1/2 tsp pepper (black, freshly-ground)
1/2 tsp ground allspice
1/2 tsp ground cumin

Preheat the oven to 350 degrees F.

Heat the oil in a large skillet and saute the onions and garlic in it over medium heat until they begin to brown. Stir in the cilantro and hot pepper and saute a few minutes more.

Mix in the remaining ingredients, mix well, and scoop into a 2 qt. oiled casserole dish. Cover and bake for 1 hour.

Servings: 6

Nutrition Facts
Nutrition (per serving): 267.7 calories; 21% calories from fat; 6.6g total fat; 0.0mg cholesterol; 512.7mg sodium; 539.5mg potassium; 45.8g carbohydrates; 8.4g fiber; 8.0g sugar; 37.4g net carbs; 10.1g protein; 5.1 points.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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3/9/08 6:40 P

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Rigatoni With Turkey Sausage and Mozzarella
Makes 4 (2-cup) servings

Description
You can use sweet or hot Italian turkey sausage for this dish — either one blends perfectly with the pasta sauce and fresh basil.

Prep time: 5 minutes
Start to finish: 20 minutes

Ingredients
8 ounces spelt or whole-wheat rigatoni or penne
3/4 pound reduced-fat sweet or hot Italian turkey sausage
3 cups low-sugar pasta sauce
4 ounces shredded part-skim mozzarella cheese (1 cup)
1/2 cup chopped fresh basil
Salt and freshly ground black pepper

Instructions
1. Cook pasta according to package directions. Drain and set aside.
2. While pasta is cooking, heat a large nonstick skillet over medium heat. Add sausage and cook, turning often, until no longer pink inside, about 15 minutes. Transfer sausage to a cutting board and slice diagonally into 1/4-inch-thick pieces.
3. Heat pasta sauce over medium heat until hot.
4. Place pasta, sausage, sauce, cheese, and basil in a large bowl and toss to combine. Season with salt and pepper and serve hot.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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3/4/08 2:25 P

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Quinoa and Black Bean Salad with Smoky Lime Dressing

1 cup quinoa (Inca Red from Ancient Harvest is my fave)
4 green onions, thinly sliced
1 (15-ounce) can black beans, drained
1/4 cup chopped fresh cilantro
3 tablespoons olive oil
2 tablespoons fresh lime juice
2 tablespoons red wine vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons sugar (sub splenda)
1/2 teaspoon kosher salt
1 canned chipotle pepper in adobo sauce
1 small garlic clove, finely chopped

Place the quinoa and 2 cups water in a medium saucepan over high heat and bring to a boil.

Lower heat, cover and simmer 15 minutes, or until liquid is absorbed. Stir in the green onions, black-eyed peas, and cilantro.

Puree the remaining ingredients together in a food processor; pour over quinoa and stir to coat with dressing. Serve warm or at room temperature.

Makes 4 – 6 servings.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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3/4/08 2:24 P

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Salmon & Basil Quinoa Salad


Ingredients

* 2 clove garlic, minced
* 2 cups cooked Quinoa
* 1 can wild salmon
* 1/4c fresh basil, sliced
* Juice and zest of 1/2 a lemon
* 1/2 cucumber, chopped up


Serves 4.
Directions
Combine all ingredients in a bowl...that's it!! Enjoy!
Nutritional Analysis
Calories: 259; Total Fat: 8.9g; Saturated Fat: 1.5g; Cholesterol: 2mg; Sodium: 86mg; Carbohydrate: 26.1g; Dietary Fiber: 2.7g; Sugars: .6g; Protein: 20.2g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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3/4/08 2:21 P

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Scallop & Artichoke Pasta

Ingredients:
10 oz frozen artichoke hearts, defrosted
3 cloves garlic, minced
1 small onion, diced
1 lb small scallops
1/2 cup toasted ww bread crumbs
1/3 cup grated Parmesan
3 tablespoons olive oil
1 teaspoon lemon zest
juice of one lemon
handful fresh parsley, chopped

12 oz hot ww pasta*

Directions:
In a large skillet, heat the oil. Add the garlic and onion. Saute until just fragrant. Add the scallops, artichokes and lemon juice and cook until the scallops are almost opaque. Add the zest and parsley. Cook 1 minute. Remove from heat and toss with the bread crumbs, cheese and pasta. Serve hot.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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3/4/08 2:20 P

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Broccoli with Caramelized Pearl Onions Pasta

Ingredients:
2 heads broccoli, cut into florets
3 cloves garlic, chopped
8 oz pearl onions*
8 oz crimini mushrooms, sliced
3 tablespoons olive oil
1 tablespoon red pepper flakes
salt
pepper
to serve: 14-16 oz hot short ww pasta (like penne)
parmesan cheese (optional)

Directions:
Heat oil in a large pan and add the garlic, red pepper, salt, pepper and pearl onions. Saute until the onions are starting to caramelize, then saute in the mushrooms for about 1 minute. Add broccoli and cook until almost tender, about 6 minutes, stirring occasionally. Toss with pasta.

*I don't normally use frozen onions but the thought of peeling dozens of pearl onions repells me. The frozen ones work just as well in this dish, I just defrosted them about halfway before cooking.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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2/22/08 10:21 P

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Quinoa Sunchoke Pilaf Recipe

Ingredients
1/2 cup quinoa
2 Tbsp oil
1/2 cup chopped onion
1-1/4 cup vegetable (or chicken) broth
3/4 cup chickpeas, cooked or canned, (drained and rinsed)
1 cup peeled, chopped sunchokes
1/2 cup peas, fresh or frozen
1/4 tsp pepper

Instructions
Place the quinoa in a large bowl; fill with cold water. Pour into a strainer, then return the quinoa to the bowl and rinse 4 times more. Drain well.

Heat the oil in a 2-quart saucepan over medium-high heat. Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes. Add the onion and cook, stirring, until the onion is soft.

Add the vegetable broth and bring to a boil over high heat. Add the chickpeas, sunchokes, peas, and pepper, and return to a boil. Reduce the heat and simmer, covered, 20 minutes. Fluff with a fork.

Yield: 6 to 8 servings

Calories: 172; Total Fat: 7.7 g; Protein: 5.5 g; Saturated Fat: 1.6 g; Carbohydrates: 22.8 g; Cholesterol: 5.5 mg; Fiber: 3.6 g; Sodium: 329 mg

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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2/22/08 8:40 P

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Baked Spaghetti Romanoff

3 cups cooked, w spaghetti, hot
1 cup fat-free cottage cheese
1 cup plain ff yogurt
1 clove garlic, minced (or 1/8 teaspoon dried)
2 tablespoons chopped onions (or 2 teaspoons dried)
1 teaspoon Worcestershire sauce
1/2 teaspoon salt
Dash Tabasco sauce
3 tablespoons shredded, grated extra-sharp Romano cheese
2 tablespoons ww bread crumbs
1/4 to 1/2 cup shredded cheddar cheese

Preheat oven to 350-degrees F and lightly oil a casserole dish.

Combine hot spaghetti in a casserole with remaining ingredients except bread crumbs and cheddar cheese. Sprinkle top with bread crumbs and bake 30 to 35 minutes. Sprinkle casserole with cheddar and bake for another 5 minutes or until melted.
Serves 6.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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2/22/08 8:29 P

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Fettuccine with Rainbow Chard and White Beans

12 ounces ounces whole-wheat fettuccine
2 teaspoons olive oil
2 cloves garlic, sliced
1 pint cherry or grape tomatoes, quartered
2 bunches rainbow or red and green Swiss chard, stems and leaves separated and cut crosswise into 1-inch pieces
1 15.5-ounce can cannellini beans, drained and rinsed
Kosher salt
1/4 teaspoon crushed red pepper flakes
1/4 cup grated Parmesan

Cook the pasta according to package directions.

Heat the oil in a large saucepan over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the tomatoes and cook until they begin to break down and release their juices, about 2 minutes. Stir in the chard stems and cook until softened, about 3 minutes. Add the chard leaves, cannellini beans, 1/2 teaspoon salt, and the red pepper and cook, stirring, until the chard leaves are tender, 3 to 5 minutes.

Divide the cooked pasta among individual bowls and top with the chard mixture and Parmesan.

Yield: Makes 4 servings

CALORIES 458 (10% from fat); FAT 5g (sat 0g); SUGAR 2g; PROTEIN 29g; CHOLESTEROL 5mg; SODIUM 881mg; FIBER 21g; CARBOHYDRATE 86g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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2/22/08 8:23 P

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PASTA WITH SLOW-SIMMERED LEEKS AND PROSCIUTTO, adapted from Jamie Oliver

4 tablespoons olive oil
2 cloves garlic, fine diced
3 sprigs fresh thyme, chopped
3 fat white leeks, root and green parts removed, washed and sliced thin (if the leeks are slender, use 5)
7 slices prosciutto (can sub canadian bacon/ham)
1/2 pound wild mushrooms (whatever is within reach for you)
1/2 teaspoon each kosher salt and cracked black pepper
2 cups cooked ww pasta
1 large ball fresh mozzarella
1 tablespoon balsamic vinegar

Simmering the leeks. Bring 2 tablespoons of the olive oil to medium-high heat in a large skillet. Add the garlic cloves to the oil and sauté until you can smell the garlic perfume. (Be sure not to burn the garlic.) Add the thyme and cook until the herb releases its smell. Toss in the sliced leeks and stir for a few moments, until all of the slices are coated with the garlicky, herby fat. Turn down the heat to simmer. Cover the leeks entirely with all the slices of prosciutto, making sure that no steam is evaporating by the end of the process. Cover the skillet with a lid and allow the leeks to simmer for 30 minutes.

Sautéing the mushrooms. In a different pan, bring the remaining 2 tablespoons of olive oil to heat. Add the mushrooms to the pan. Stir and cook them until they have shrunk and released their juices. Set the mushrooms aside.

Preparing the pasta. Take the pan with the leeks off the heat. Remove the prosciutto from the top of the leeks. Set those pieces aside and slice them into slivers. Put the cooked pasta into a bowl. Add the sautéed mushrooms and the caramelized leeks. Season with salt and pepper (remember that the prosciutto is salty, so you might want to go light on this one).

Divide the pasta into two plates. Top with slices of fresh prosciutto. Drizzle with the balsamic vinegar. Settle slivers of prosciutto on top of the pasta. Serve immediately.

Feeds 2.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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1/15/08 6:38 P

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Honey-Glazed Tofu on Pumpkin Seed Couscous (sub Agave nectar for honey)
serves 6
30 minutes or less
P2

2 - 10 ounce pkgs, extra firm tofu
2 tsp cracked black pepper
2 tsp dried thyme
1 tsp salt
1/4 c vegetable oil
1/2 cup honey (use agave or sf maple syrup)

2 cups low sodium vegetable broth
2 medium carrots, chopped (1 cup)
1 cup frozen edamame, thawed
2 tsp olive oil
1 tsp salt
1 1/2 cups ww couscous
1/2 cup toasted unsalted pumpkin seeds

To make tofu: Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 1/2 inch thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.

To make Couscouse: Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.

Meanwhile, heat olive oil and honey substitute in large skillet over medium high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.

To serve: stir pumpkin seeds into couscous. Spoon onto plates and top with the tofu

Per serving (as written with honey): 577 cal, 26g prot, 26g total fat, 3 g sat, 71g carb, 0mg chol, 444 mg sod, 10g fiber, 27g sugar

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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1/15/08 5:28 P

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Penne with Caramelized Cauliflower
Serves 6
30 min or less
Vegan if use vegan cheese

4tbsp olive oil, divided, plus more for greasing baking sheet
1 small cauliflower (1 lb), cut into 1/4 inch slices
1 cup fresh parsley leaves
1 tbsp grated lemon zest
1 tbsp capers, rinsed and drained
1 lb ww penne rigate
1/2 tsp red pepper flakes
Grated vegan parmesan cheese for garnish, optional

Place oven rack in highest position, and preheat oven to 475. Bring pot of salted water to a boil. Grease baking sheet with olive oil. Toss cauliflower with 2 tbsp olive oil on prepared baking sheet. Season with salt and pepper, and spread in single layer. Roast 18 minutes, or until cauliflower pieces are browned.

Meanwhile pulse parsley, lemon zest, and remaining 2 tbsp oil in food processor until chunky sauce forms. Add capers, and pulse until capers are coarsely chopped.

Cook penne in boiling water 11 minutes or until al dente. Drain, and reserve 1/2 cup cooking water. Toss pasta with cauliflower, parsley sauce, and red pepper flakes in a large serving bowl, adding reserved cooking water if sauce seems too thick. Sprinkle with parmesan cheese if desired

Per serving:
447 cal, 13g prot, 17g total fat, 3g sat fat, 59g carb, 4 gm chol, 212 mg sod, 3 g fiber, 5 g sugar

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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1/15/08 12:38 P

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Red Curry Peanut Noodles
Total 25 minutes
4 servings

3/4 pound ww spaghetti
1/2 cup smooth peanut butter
1 1/2 tbsp fresh lime juice
1 tbsp red curry paste
1/3 cup low sodium broth
1/4 cup plus 2 tbsp packed cilantro leaves
Kosher salt
1 cup mung bean sprouts (2 1/2 ounces)
2 scallions, white and green parts quartered and thinly sliced lengthwise
1 carrot, coarsely grated
1/3 cup salted, roasted peanuts, coarsely chopped
Lime wedges, for serving

In a large pot of boiling salted water, cook the spaghetti until it is al dente. Drain the spaghetti and rinse under cold water until cool. Drain very well.

Meanwhile, in a food processor, combine the peanut butter with the lime juice, red curry paste, stock and 1/4 cuup of the cilantro and puree. Season the sauce with salt.

In a large bowl, toss the spaghetti with the peanut sauce, bean sprouts, scallions and carrot until well coated. Season with salt. Transfer to bowls and sprinkle with the remaining cilantro leaves and the peanuts. Serve with lime wedges.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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12/14/07 1:21 P

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Penne-Wise Pumpkin Pasta
from Rachael Ray and 30 Minute Meals

Salt
1 pound whole-wheat penne
2 tablespoons extra-virgin olive oil
3 shallots, finely chopped
3 to 4 cloves garlic, grated
2 cups chicken stock
1 (15-ounce) can pumpkin puree
1/2 cup cream (sub in fat free evap milk)
1 teaspoon hot sauce, to taste
Freshly grated nutmeg, to taste
2 pinches ground cinnamon
Salt and black pepper
7 to 8 leaves fresh sage, thinly sliced plus more, for garnish
Grated Parmigiano-Reggiano

Heat water for pasta, salt it and cook penne to al dente.

Heat the oil, 2 turns of the pan, over medium heat. Add shallots and garlic to the pan, saute 3 minutes. Stir in chicken stock and combine with pumpkin, stir in cream then season sauce with hot sauce, nutmeg, cinnamon, salt and pepper. Reduce heat to medium low and simmer 5 to 6 minutes more to thicken. Stir in sage, toss with pasta with grated cheese, to taste.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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