* Exported from MasterCook * Tofu Ideas - Info Recipe By :Susan Lehman Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** I know I'm a little behind, but I thought I'd contribute something to the crumbly tofu discussion that was going on last week. Someone mentioned freezing tofu seems to make it less crumbly. My grandmother does this and it really helps. (Do I have the only tofu-eating grandparents in the US?) She also sometimes cubes the tofu after it thaws and then tosses it in boiling water, like pasta. This changes the texture considerably so that it is chewy and spongy. She then puts it in a bean casserole, but I think it's a nice texture for stir-fry as well. BUT, I have never tried this with the silken tofu, so I don't know how it works there. I was going to try it before posting, but I've got a BIG test coming up, so I thought I'd just give it to you as is. If this doesn't work, I can get more detailed instructions from her. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Herb Vinaigrette Recipe By :Dr. Thom Ris, Palm Springs Diet Serving Size : 8 Preparation Time :0:00 Categories : Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water 3 tablespoons vinegar 2 tablespoons finely snipped sun-dried tomatoes 2 tablespoons olive oil 2 teaspoons finely snipped fresh oregano 1 dash salt and pepper -- to taste 1 1/2 teaspoons sugar Whisk all ingredients until smooth. Cover and refrigerate up to one week. Shake before using. Serving Ideas : Serve with green, seafood or chicken salads. Source: "The Desert Sun, August 10, 2000" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Salad With Beans And Broccoli Recipe By :Living Low-Carb: The Complete Guide to Long-Term Low-Carb Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 6 1/2 oz can tuna in water, canned -- (olive) drained 1 15 oz can Eden black soybeans -- rinsed and drained 1 15 oz can white beans, canned -- rinse and drain 2 cups broccoli florets -- steamed 5 minutes -- or microwaved just until tender 2 scallions -- chopped, including -- the firm part of the green 1/2 red bell pepper -- diced 1 Handful fresh basil -- chopped 1 Handful fresh parsley -- chopped 2 teaspoons red wine vinegar 1 garlic clove Salt and pepper Mix the tuna, beans, broccoli, scallions, red pepper, basil, and parsley together in a serving bowl. In a small bowl, add the vinegar. Spear the garlic clove on a fork and use the fork to whisk the vinegar together until they begin to emulsify. (Kristin: I'd crush the garlic and add it to the vinegar). Add salt and pepper to taste. Whisk again with the garlic clove and pour over the salad, tossing well to combine. Description: "On a hot night-or just a busy one when there's no time to cook-this salad can be dinner in moments. I used to make a salad like this one with garbanzo beans, which you could also use, but your carb debt would go way up. You'll find these black soybeans are a tasty alternative." Source: "http://www.practicalkitchen.com/cookbooks/recipes/tunasalad.shtml" S(Formatted by Whome40@aol.com Aug 2000): "" Copyright: "(c) 2000 by Fran McCullough and www.TWBookmark.com" Living Low-Carb: The Complete Guide to Long-Term Low-Carb Dieting - - - - - - - - - - - - - - - - - - - NOTES : N/A for original recipe using tuna packed in oil and 2 tbsp oil in the dressing: Per Serving:Carbohydrate: 5g plus 5.6g fiber Protein: 21.8g Fat: 13.5g The original recipe called for tuna packed in olive oil (drained) and 2 tbsp oil. Even omitting the oil and using tuna in water leaves the fat at 34%. Soybeans must be high fat. I added a can of white beans to the recipe. The broccoli was originally only 1 cup too. I'd probably add extra red bell pepper. * Exported from MasterCook * Tuna Salad With Beans And Broccoli #2 Recipe By :Adapted by Kristin Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Salads Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 1/2 ounces tuna in water, canned -- drained, 2 cans 15 ounces fava beans, canned -- rinsed and drained 15 ounces white beans, canned -- rinse and drain 2 cups broccoli florets -- steamed 5 minutes -- or microwaved just until tender 1/3 cup diced red onion 1/2 red bell pepper -- diced 2 cans mandarin oranges in juice -- drained, 11 oz 1 Handful fresh basil -- chopped 1 Handful fresh parsley -- chopped 1/4 cup Kraft Fat Free Zesty Italian Salad Dressing -- or to taste Salt and pepper Mix the tuna, soybeans, broccoli, scallions, red pepper, basil, and parsley together in a serving bowl. In a small bowl, mix the oil and vinegar. Spear the garlic clove on a fork and use the fork to whisk the oil and vinegar together until they begin to emulsify. Add salt and pepper to taste. Whisk again with the garlic clove and pour over the salad, tossing well to combine. Serving Ideas : Serve over romaine lettuce with additional dressing on the side. Description: "On a hot night-or just a busy one when there's no time to cook-this salad can be dinner in moments. I used to make a salad like this one with garbanzo beans, which you could also use, but your carb debt would go way up. You'll find these black soybeans are a tasty alternative." Source: "http://www.practicalkitchen.com/cookbooks/recipes/tunasalad.shtml" S(Formatted by Whome40@aol.com Aug 2000): "" Copyright: "(c) 2000 by Fran McCullough and www.TWBookmark.com" - - - - - - - - - - - - - - - - - - - NOTES : If canned fava's aren't available use light red kidney beans. You can replace 1 can of mandarin oranges with a can of pineapple tidbits in juice. The basil could then be replaced with mint. And the dressing could be a fruit juice based recipe (grapefruit or lime - maybe some cumin?). I used Starkist Solid White Albacore Tuna in spring water. I also tried capers - not a good addition. Here's my adaptation of the recipe I posted a couple days ago. We really like this. You could make it with just one can of tuna but it's better with two. Especially if you are going to serve it over romaine. * Exported from MasterCook * Tuscan Bean Zuppe Recipe By :Suzanne Wilson Serving Size : 6 Preparation Time :0:00 Categories : Italian Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb cannellini beans 1 ham hocks -- or 2 1 qt fat-free chicken broth -- to 1 1/2 qts 1 qt water -- to 1 1/2 qts 3 carrots -- diced 2 celery stalks -- diced 1 med onion -- diced 1 clove -- optional 3 sprigs rosemary -- tied together 5 garlic cloves -- split 1 bay leaf 1 tsp dried sage 1 tbsp chopped fresh basil salt -- to taste 1/4 tsp fresh ground black pepper 1/2 cup white wine -- or more For Garnish: chopped tomato roasted yellow peppers -- sliced thin 3/4 cup grated fresh Parmesan cheese olive oil -- optional Soak the beans in water for 12 hours and drain. Refill the pot with chicken broth and water to cover the beans well. Add the ham hock(s) and bring to a boil over medium heat. Skim any scum from the surface. Add vegetables, clove and garlic. Add salt and pepper to your taste. Cook down several hours until the beans begin to break down, at least 2 hours. Cool and discard the rosemary and clove (if you can find it!). Puree it a little to smooth out and add some additional chicken broth if needed. Reheat and serve with dollops of the yellow peppers and tomatoes. Top with a light ribbon of olive oil and parmesan cheese. Betsy's Notes: I used 2 ham hocks and removed them when I put the veggies in. I used mostly chicken broth and then did not add any salt. I left the vegetables in big chunks so I could remove them. I left the herbs loose, but next time would put them in cheese cloth so they could be removed. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points (without olive oil) A friend served this to us last December, and I finally got around to making it myself. See my notes for what I did. When I was served this there were no vegetable chunks in it, so I left them big and took them out. Next time I might just puree them into the soup. What do you think? This is a wonderful soup, very hearty with flavors that take you to Italy! * Exported from MasterCook * Vegetarian Shepherd's Pie Recipe By :Readers Digest, One Dish Meals The Easy Way Serving Size : 4 Preparation Time :1:00 Categories : Legumes Pies, Crusts & Pastry Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 garlic cloves -- crushed 1 red bell pepper -- chopped 1 green bell pepper -- chopped 2 medium zucchini -- thinly sliced 1 cup canned tomatoes -- crushed 1/2 teaspoon salt 1/8 teaspoon pepper 1 1/3 cups pinto beans -- cooked, drained 1 1/3 cups black beans -- cooked, drained 1 1/3 cups chickpeas -- cooked, drained 3 cups mashed potatoes 1/4 teaspoon paprika Preheat the Oven to 375 degrees. Saute 2 cloves garlic for 1 min. Add the red and green peppers, and zucchini and saute, stirring occasionally for 4 minutes, or until tender. Add 3/4 cup of the crushed tomatoes, salt, and black pepper, and cook uncovered three minutes longer. Place the Pinto beans, Black Beans, Chickpeas, remaining garlic and tomatoes in food processor, and puree until smooth. Spoon the puree into a lightly greased 9" pie plan. Top with the skillet mixture. Then spoon the mashed potatoes on top. Bake uncovered for 25 minutes, or until the potatoes are lightly browned. Sprinkle with paprika if desired. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Venetian Style Zucchini Recipe By :Good HouseKeeping's Best Recipes for Healthy Eating Serving Size : 4 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons golden raisins 3 tablespoons balsamic vinegar 1 tablespoon fresh mint leaves -- minced 1 teaspoon dark brown sugar 1/2 teaspoon salt 1/8 teaspoon ground black pepper 1 clove garlic -- crushed 2 1/2 pounds zucchini 1 tablespoon pine nuts -- toasted, for garnish Preheat oven to 450. Cover a baking sheet with foil and spray with Pam. Wash zucchini, cut in half lengthwise, then crosswise in 1/4 inch slices. Spray with Pam then place on backing sheet. Roast in upper third of oven until the zucchini gives up it's moisture and starts to brown around the edges. This takes awhile..30 minutes maybe depending on how hot your oven gets. Meanwhile, combine raisins through garlic and set aside. When the zucchini is cooked place it in a bowl and pour sauce over. Let stand at room temp at least an hour, or cover or refrigerate up to 3 days. Garnish with toasted pine nuts. (I omitted these because I forgot). Source: "Formatted by Whome40@aol.com Aug. 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 1 tbsp of oil to roast the zucchini. This sauce would be fabulous on kale. * Exported from MasterCook * Vermicelli Frittata With Zucchini And Mushrooms Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 4 Preparation Time :0:00 Categories : Pasta Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 small zucchini -- (1 lb) 4 teaspoons olive oil 1/2 cup shallots -- thinly sliced 6 ounces cremini mushrooms -- thinly sliced -- or white mushrooms 8 ounces vermicelli 2 1/2 teaspoons salt 12 ounces egg beaters(r) 99% egg substitute 3 tablespoons asiago Cheese -- grated 1 tablespoon fresh thyme -- minced -- or 1 tsp dried thyme 1/4 cup Italian parsley 1/2 teaspoon black pepper Cook zucchini until barely tender. Halve zucchini lengthwise and slice into 1/2" pieces; set aside. Saute shallots in 2 tsp oil until lightly golden, about 5 minutes. Add mushrooms and cook for 2 minutes. Stir in zucchini and cook about 1 minute. Break vermicelli in half and cook vermicelli until very firm. Drain, rinse under cold water and drain again. Toss with vegetable mixture. Beat the egg, cheese, and seasonings. Pour over pasta and combine well. Heat remaining oil, Add mixture and spread evenly with two forks. Partially cover pan, turn heat to medium and cook, without stirring, until frittata is almost cooked through on surface, and bottom is golden, about 8 minutes. Broil until surface is golden brown, about 5-7 minutes. Let cool for at least 8 minutes before slicing into wedges. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : My grandmother always made frittatas with pasta that had already been mixed with sauce or vegetables and left over from the previous day. For each cup of mixed pasta, blend in either 1/4 cup egg substitute or 1 large egg, well beaten, and follow these procedures for cooking. * Exported from MasterCook * Very Fine Pie Crust And Pie Recipe By :SOAR Serving Size : 1 Preparation Time :0:00 Categories : Fruit Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole wheat tortillas -- * 8 1/2 inch diameter --- pie filling (example follows) 4 granny smith apples -- quartered cored -- and sliced twice more per qtr. -- to get 12 slices per apple -- and halve each of these slices crosswise -- to make the apple bits match the berry sizes better 1 bag berries -- (12 oz.) -- (ie. fresh cranberries or defrosted frozen raspberries) 1/2 cup sugar or Sucanat -- plus 1 tablespoon sugar or Sucanat -- to 2 tbsp 2 tablespoons cornstarch -- (or 4 Tbs. flour) water as needed * (Garden of Eatin' is 4gms fat per tortilla, larger/smaller tortillas are okay, and fat free might work. GofE ingredients are organically grown whole wheat flour, water, aluminum-free baking powder, soybean oil, and sea salt, 4 gms fat and 130 calories each). (easy, total added fat=8 gms per pie) Cover the bottom of a pot with water. Add cranberries, if you are using cranberries, and boil until they pop, about 10 minutes or less. Strain, retaining the liquid. Cover bottom of pot with water again, or use some of the cranberry liquid, or the liquid drained from the defrosted fruit. Add apples to the pot, and simmer for about 5 minutes, until the apples begin to start cooking. Add sugar, stir. Mix the cornstarch in about 2 Tbs. of cool or lukewarm liquid (you can use plain water), until the cornstarch is dissolved. Add the cornstarch to the boiling pot, and stir continuously. If it starts to thicken too fast, remove from heat and continue stirring until well mixed. Add berries, stir. Add any optional ingredients (ie. lemon zest, kirschwasser liquor, currants). Assemble the "crust" by softening a tortilla over heat briefly (if it needs softening), and flatten it or shape it into an 8 inch pie pan (you can use a 9 inch pie pan if the tortillas you find are bigger, or patch a bunch of small tortillas together in a rectangular pan). Pour in the heated fruit mixture. Soften the second tortilla, and press on top of the pie, pushing the near-edges down into the pie to seal the edges (as the juices rise to help form a seal) and form a sort of fluted "crust- edge". Score slice marks in the top crust, or cut a few air vents. Optionally, brush crust lightly with a 2:1 concentration of sugar water, and sprinkle surface with sugar or sugar/cinnamon mix. Bake the pie for only 15 minutes, at 400F, or remove as soon as the crust has become crisp (<15 min). Let cool at room temperature at least 1 hour before serving, to get the juices to set, otherwise serve hot. Serves 6. Alternates: You may use two or more layers of tortilla, if you like, on the bottom crust. No oil is necessary. :-) From http://busycooks.about.com/gi/dynamic/offsite.htm?site=http://soar.Berkeley.ED U/recipes/baked%2Dgoods/desserts/pies/tortilla%2Dcrust%2Dpie From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Waffles #2 Recipe By :Betty Crocker Serving Size : 12 Preparation Time :0:03 Categories : Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Bisquick(r) baking mix 1 1/3 cups skim milk 2 tablespoons vegetable oil 1 large egg HEAT waffle iron; grease if necessary. BEAT all ingredients with wire whisk or hand beater until smooth. Pour batter onto center of hot BAKE until steaming stops and waffle is golden brown. Carefully remove waffle. Makes 12 4-inch square. No-Cholesterol Waffles: Substitute 1 1/4 cups of skim milk for the 1 1/3 cups milk and 2 egg whites or 1/4 cup fat-free egg produce for the egg. Description: "Whip up a bath of waffles--anytime! The addition of oil helps prevent them from sticking to the waffle iron." Source: "Bisquick Makes it Easy (November 1994)" T(Bake Time): "0:16" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Freezing and Reheating Directions: Stack cooled waffles between waxed paper. Wrap in aluminum foil and freeze. To reheat in oven, unwrap waffles; remove waxed paper. Heat on ungreased cookie sheet in 400° oven 8 to 10 minutes or until hot. To reheat in microwave, unwrap frozen waffles; remove waxed paper. Place in microwaveable plate. Microwave uncovered on high; 1 section 35 to 45 seconds, 2 sections 1 to 1-1/2 minutes, 4 sections 1 1/2 to 2 minutes. For Belgian Waffle Iron: Heat Belgian waffle iron; grease if necessary. Pour batter by scant 1 cupfuls into center of hot waffle iron. Bake 3 to 5 minutes or until steaming stops and waffle is golden brown. Carefully remove waffle. 6 servings Nutritional information as per cookbook: 1 square serving: Calories 115, Protein 2g, Carbohydrate 13g, Fat 6g, Cholesterol 20mg, Sodium 300mg, Potassium 70mg (from MC Fibre 1g) WW Points = 3 No-Cholesterol Waffles according to MC. Calories 113, Fibre 1g, Fat 5g WW Points = 2 * Exported from MasterCook * Watercress Soup With Asian Pear Recipe By :Kate Lawson, Food Writer Serving Size : 4 Preparation Time :0:00 Categories : Fruit Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium sweet onion -- chopped 4 1/2 cups fresh watercress -- rinsed, dried and chopped 2 Asian pears -- peeled, cored and chopped 4 1/2 cups defatted chicken or vegetable broth 1 teaspoon sugar 4 teaspoons butter -- may be doubled Salt and freshly ground black pepper 1 Asian pears -- for garnish 4 sprigs watercress -- for garnish Combine onion, watercress and pears with broth and sugar in medium-sized saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, uncovered until fruit is tender, about 5 to 7 minutes. Transfer the soup to a blender or food processor and puree in batches. Return to pan and place over medium heat. Stir in butter that's been cut into small pieces and season with salt and pepper. Divide among 4 soup bowls and garnish with a sprig of watercress and a slice of peeled pear. ____________________ This recipe has been modified to reduce the calories from fats. Original recipe suggested 2 teaspoons butter per serving and it did not limit the fat in the broth. Per serving: 114 Calories; 4g Fat (23.4% calories from fat); 16g Carbohydrate; 5g Dietary Fiber. Description: "Flavorful soup is delicious hot or chilled." Source: "Detroit News 1997-03-18" S(Internet Address): "http://detnews.com/1997/food/9703/20/03180032.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The Chinese pear may be eaten raw. They can be sliced extremely thin without crumbling or tearing. Try them raw in a salad, as a cooling garnish to a spicy hot noodle dish or stewed in a dessert. When cooked, their flavor becomes somewhat stronger while the texture remains crisp. * Exported from MasterCook * Weight Watcher's 1-2-3 Sample Menu Plan Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I must say from my experience, that eating at the 'high' end of your assigned points usually resulted in a bigger weight loss. I don't know why that is, but it was the general consensus of the group. I was in the 18 - 25 pts per day and tried to hit the 25 each day. This is a sample of my day: Breakfast: High fiber cereal with soy milk or Egg White Omelets 1 slice of high fiber toast 1 slice of soy cheese with sliced tomatoes Fresh orange juice Lunch: 1 Smart One frozen entree -or- Boca Burger on bun a piece of fruit 3:30 pm Snack - this could be a Lipton Cup of Soup and a breadstick or - (3) Bagel Bites or- a Tofu hotdog on an Aunt Millie Bun = 3 pts or a hard-boiled egg Dinner Chicken or fish Potato -or- One or two vegetables Salad with FF dressing Bread Dessert (usually around 3 pts worth) Snack Popcorn or WOW chips 11:30 Just before I go to sleep I have a slice of turkey or low fat cheese Needles to say, I am NEVER hungry since I eat every 3 hrs or so. My husband just shakes his head and says how can you lose weight and eat so much? The key is to eat a variety of foods, that way you never get bored. Eating out in restaurant is very easy. I can always find something to fit into my eating plan. As my leader used to say: there are NO BAD FOODS in WW. Well, I guess I'll get off my soapbox now. I'll close by saying I have every diet book known to man on my bookshelves, this is the only plan that works for me. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Weight Watchers 1.2.3 Success Plan Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** text only *** The Weight Watcher's 1.2.3 Success Plan is based on a point system. Each food is assigned a point value based on its calorie, fat and fiber content. Each person is allowed a set number of daily points based on his or her current weight. Here are the number of points allowed based on your current weight: Less than 150 lbs --- 18-25 pts 150 to 174 lbs --- 20-27 pts 175 to 199 lbs --- 22-29 pts 200 to 224 lbs --- 24-31 pts 225 to 250 lbs --- 26-33 pts Over 250 lbs --- 28-35 pts Points that are unused during a given day can be saved up ("banked") to be used anytime during the next 7 days. The only rule about this is that you can't use more than 10 banked points on any one occasion. This helped to add flexibility to the plan so that we can "save up" for special occasions. There are no forbidden foods on this plan! We each make our own choices as to how to "spend" our food points. This makes the plan very flexible for those following other ways of eating. WW 1.2.3 can be vegetarian,low carb. etc. depending on your food choices. Generally speaking, point values are assigned to foods based primarily on their calorie content. Each point averages about 50 calories (but may be up to 75 in certain cases). Approximately a 1 pt "credit" is given for each 5 grams of fiber that a serving contains. One additional point seems to be added for every 12 or so grams of fat per food serving. Weight Watchers provides you with a little book to help you determine the point value for a variety of basic foods. They also sell a Supermarket Companion that lists many more foods and include specific brand names and convenience foods. One of the best things that WW's provides is a little cardboard "slide-rule" for determining the point value of any food that has a USDA label. As long as you know the portion size, calories, fat grams, and fiber gram content of a food, it is simple to determine the points. This is one of my favorite things about the 1.2.3 Success plan! Weight Watchers' International does have a recommended way to distribute your points and they suggest limiting refined sugars and eating a balanced variety of foods. They also recommend being physically active and drinking at least six 8-oz glasses of calorie-free/caffeine free beverages per day; at least half of which should be water. Here is the recommended food group breakdown: Food Group ----------- Foods---------- Daily Points Wt <200 lbs. -- 200+ lb Complex Carbs Breads,cereals,grains 6-9 -- 9-12 pasta,legumes,starchy veg's Protein Meat,meat subs,legumes,nuts, 6-8 -- 8-10 poultry,fish,eggs,cheese Milk Prod. Milk, yogurt 4-6 -- 4-6 Fruits & Veggies All 0-3 -- 0-3 Fats Oils,margarine,mayonnaise, 2-3 -- 3-4 salad dressings,butter Generally speaking, non-starchy vegetables are 0 points and fruits are 1 pt each (for a medium fruit). Bananas a 1 pt for HALF of A BANANA. Fruit juices are 1 pt per 4 oz serving. It is recommended that you eat at least "5 a day" from the Fruit & Veggie group. Protein is about 1 pt per ounce for lean meats and poultry. Skim milk and 1% are 2 points per 8 oz. serving. Sugar-Free/Fat-free yogurt is 2 pts per 8 oz. serving. Any food that has at least 25% of the RDA of Calcium may be counted as a milk serving. High fiber "non-diet" breads are 1 pt per slice. "Diet breads" are 1 point for 2 slices. Regular bread (white, wheat, etc.) is 2 pts per slice. Most cereals are 2 pts per cup. Bran flakes are 1 pt per cup. Hot cooked cereals are generally 2 pts per cup. Cooked pasta and plain potato are 3 pts per cup. Cooked rice varies from 3 to 5 pts per cup. Butter, Margarine, oils and mayonnaise are all 1 point per teaspoon. Most reduced fat products in this category are 1 pt per 2 teaspoons. Nuts seem to be 1 point per 1/4 oz.(This is equiv. to 6 almonds, 1 T sliced almonds or 3 walnut halves.) I guess that this covers all the basics. Sorry to be so long-winded :) Feel free to contact me with any questions. I guess that I'm pretty "gung-ho" about this "way of eating" LOL! Composing this description has really helped me tune-in to how easy this plan has been for me to adapt as my eating style has shifted over time. I originally lost about 30 lbs on a previous (more structured) WW plan back in 1996. At first, I didn't like 1.2.3 Success because I felt that there was too much flexibility (ie room to make "bad" choices). Since I've been living with this plan on maintenance(since 1998, I think), it's really grown on me. I was less attentive over the holidays this year, so I've been back on "weight-loss mode" since the beginning of January. For the record, I've maintained my weight loss for over 3 1/2 years now. I hope that this treatise on WW 1.2.3 helps someone out there. JaneStarr@home.com in CT Description: "What's it all about: weight watcher's new 123 success diet." - - - - - - - - - - - - - - - - - - - NOTES : I have to agree with Yvonne. I lost 30 lbs on WW's (a previous plan) and have been maintaining my weight by following 1.2.3 Success. I've been below my goal weight for over 4 years now without too much "suffering" LOL. * Exported from MasterCook * What To Do With Asian Pears? Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** What to do with Asian pears: If you do not like the tannin (?) acidity, try blanching pear cubes in boiling water for about 20 seconds. Shock in ice water. Squeeze orange juice on the cubes to keep them from turning brown. Mix with salads or use as a garnish with soups. Make a pear chutney. Can be baked liked apples. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whipped Cauliflower Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups cauliflower flowerets 1/4 cup evaporated skim milk 1 teaspoon butter -- or Butter Buds Steam cauliflower until tender, 10-15 minutes. Place in food processor and begin to process. Add milk and butter, salt to taste. Process until smooth like mashed potatoes. Add more milk if necessary to make the proper consistency. Serve hot. Description: "This recipe, honest to goodness, will knock your socks off. Instead of having 1/3 cup of mashed potatoes, imagine having two cups of something that tastes just as good, only has equal carb count???" Source: "Kzone web site. Formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for regular evaporated milk. I haven't tried this but it sounds good. I happen to like real potatoes too so I might try mixing half potatoes, and half cauliflower. You think my kids would notice? lol --- If I were going to add potatoes to this, I don't think I'd use the food processor. I tried it with mashed potatoes once and got globs of glue. Maybe a food ricer? That's how I usually do my mashed potatoes. I think this recipe sounds really good and another way to eat cauliflower. [Penchard@aol.com] * Exported from MasterCook * White Sauce #7 Recipe By :Best of Cooking Light Holidays '97 Serving Size : 16 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat dry milk 1 cup water 2 tablespoons stick margarine 2 tablespoons all-purpose flour 1/8 teaspoon salt 1/8 teaspoon white pepper Combine dry milk and water, and set mixture aside. Melt the margarine in a small heavy saucepan over medium-low heat, and add flour, salt, and pepper. Cook margarine mixture 1 minute, stirring constantly with a whisk. Gradually add milk mixture to saucepan, stirring constantly. Cook, stirring constantly, 10 additional minutes or until thick and bubbly. (Mixture will be very thick.) Yield: 1 cup (serving size: 1 tablespoon). Per serving: Cal 23 (59% from fat); Pro 0.8g; Fat 1.5g; Carb 1.8g; Chol 0mg; Sod 45mg. Points: 1/2 OR 2 tablespoons=1 Point. MC Formatted by Sue B 12/97 and submitted to the WW forum. From hdeacey@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice And Almonds With Chili Chicken Breasts. Recipe By :Gold Door Spa Serving Size : 4 Preparation Time :0:55 Categories : Chicken Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup wild rice 1 1/2 cups water 1 bay leaf 4 skinless boneless chicken breast halves -- (3.5-ounces each) 1 teaspoon fresh lemon juice -- (1 to 2) 1 teaspoon chili powder 1 teaspoon canola oil 1/2 cup sliced green onions with tops 1/4 cup sliced almonds -- toasted* 1 tablespoon grated lemon peel 1/4 teaspoon lite salt 1 lemon -- cut into wedges In medium saucepan over medium-high heat, bring rice, water and bay leaf to boil. Reduce heat to medium-low; cover and simmer about 40 minutes until rice is tender and water is absorbed. Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in nonstick skillet over medium-high heat. Add chicken; saute 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes until juices run clear when chicken is pierced with knife point. When rice is cooked, reduce heat to medium-low. Mix in onions, almonds and lemon peel to heat through; mix in salt. Divide rice and chicken among four plates. Serve with lemon wedges. * To toast almonds, spread in an ungreased baking pan. Place in 350F oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven. _____________________ Nutritional Information Per Serving: 308 calories; 26 g protein; 26 g carbohydrates; 3 g fiber; 12 g total fat; 2 g saturated fat; 60 mg cholesterol; 55 mg calcium; 88 mg magnesium; 415 mg potassium; 137 mg sodium Source: "Chef Michel Stroot, Golden Door Spa, Escondido, CA" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Michel Stroot, executive chef of the Golden Door Spa, is hailed for his ability to create flavorful low-fat, low-calorie cuisine. The Belgian-born chef puts a twist on traditional chicken and rice by combining chili powder, lemon and almonds in his this dish. * Exported from MasterCook * Wwm's Veggie Burgers Recipe By :Weight Watchers Magazine, July 1996 Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup instant brown rice -- uncooked 1 small onion -- chopped 1/4 pound shiitake mushrooms -- trimmed and quartered OR -- 1/4 lb white mushrooms -- trimmed and quartered 6 ounces canned kidney beans -- drained, rinsed 1 cup shredded carrots 4 ounces reduced-fat mozzarella cheese -- shredded 1 1/2 ounces Parmesan cheese -- grated 2 egg whites 2 tablespoons tomato paste 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper Prepare grill for medium fire. In food processor, place rice, onion, mushrooms and beans; process in pulses, until finely chopped. Transfer to bowl. Add remaining ingredients. Stir until well mixed. Shape mixture into 4 burgers. Place burgers on grill; cook 4-5 minutes on each side. Description: "Mushrooms give these-easy-to-assemble burgers a "meaty" flavour. Serve on sandwich-size English muffins" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) August 6, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis according to magazine; Serving 1 burger provides; 2 Protein, 1-1/2 Vegetables, 10 Calories WW Points = 5 points. * Exported from MasterCook * Yogurt Poppy Seed Dressing Recipe By :Martha Rose Shulman Serving Size : 8 Preparation Time :0:00 Categories : Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup lemon juice 2 tablespoons poppy seeds 2 tablespoons apple juice 3/4 cup plain lowfat yogurt 2 tablespoons cider vinegar Stir together all the ingredients. Serving Ideas : Dress spinach and fruit salad, potato salad, or slaw. Description: "apple juice" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The recipe may have come from Shulman's Light Basics: Wm Morrow 1998. * Exported from MasterCook * Zucchini In Lasagna Recipe By :miller@micro.ti.com (Jenni Miller) Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I like to add zucchini as layers in my lasagna. I cut the zucchini lengthwise into thin strips and saute it lightly with some Italian seasoning in a cooking-sprayed pan. I layer it on top of the noodles. - - - - - - - - - - - - - - - - - - -