Recipes from Polly

Thank you so much Polly from Eldersburg for typing this recipes.

WW Indian Masala

1 tsp chili powder2 tsp garlic powder1-2 tsp cayenne pepper1-3 tsp Garam Masala (recipe below)1 tsp ground cumin1 tsp olive oil2 Tbsp ginger root, peeled and grated into paste1 small jalapeno pepper(s), seeded and diced (optional)1 cup carrot(s), chopped1 cup cauliflower, broken into small florets1 cup celery, chopped1 cup onion(s), diced1 cup asparagus, chopped1 cup escarole, chopped 1 cup frozen cut green beans1 1/2 cup canned tomatoes (I use rotel-style tomatoes and don’t use the jalapeno, above)1 cup cilantro, chopped2/3 cup dry lentils (I use more)8 cup fat-free chicken broth
Sauté onion, carrot, celery, ginger and jalapeno pepper in oil. Add all other vegetables, lentils, broth and spices. Simmer 45 min to 1 hr or longer.It's Core too! (WW)

Count this as 0 point soup plus the points for the lentils.


GARAM MASALA (can be bought ready-made in international food stores)

4 TBS coriander seeds
1 TBS cumin seeds
1 TBS black peppercorns
1 ½ tsp black cumin seeds (sahjeera) (you can use fennel instead)
1 ½ tsp dry ginger
¾ tsp black cardamom (3-4 pods) (use 6-8 pods if using green cardamom instead)
¾ tsp cloves
¾ tsp cinnamon (2x1 inch pieces)
¾ tsp crushed bay leaves

Gently roast all ingredients except dry ginger till they turn a few shades darker. Stir occasionally. Don’t try to rush this by turning the heat up because they will burn on the outside and be raw in the middle. Allow to cool. Once cool, remove the cardamom seeds from the pods and add back to the rest of the spices. Grind together in a clean coffee grinder. Store in an airtight container in a cool, dry place.

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Black Bean Salsa

1 - 15oz. can black beans
2 - 15oz. cans petite, diced tomatoes (1 can plus the equivalent fresh diced tomato is better)
1 – 15oz. can white corn
1 whole onion, diced
1 whole green pepper, diced
2 - 3 tablespoons Balsamic vinegar
Juice from 2 limes
¼ cup chopped cilantro
Salt to taste
4 cloves minced garlic

Rinse the black beans through a colander. Drain the tomatoes and the corn and add to the beans along with the remaining ingredients. Refrigerate over night so the flavors can blend.

Serve with 15 BAKED Nacho Chips for a 3 point snack!

1 point per cup
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Creamy Cauliflower Soup (2 Points) Yield: 8 ServingsIngredients 4 c fat-free chicken broth soup - low sodium 1 med cauliflower; (3 pounds), separated into flowerets (6 -cups) 1 lg celery; chopped (3/4 cup) 1 sm onion; chopped (1/4 cups) 1 tbsp lemon juice 2 tbsp margarine 1/4 c all-purpose flour; Gold -Medal 1 1/2 c skim milk 2 med green onions; thinly sliced - (1/4 cup) 1/8 tsp pepper 1 Dash ground nutmegInstructionsHeat 1 can broth to boiling in 3-quart saucepan. Stir in cauliflower, celery, onion, and lemon juice. Heat to boiling; reduce heat to medium. Cover and cook 15 to 20 minutes or until vegetables are tender; do not drain. Carefully pour about half of the cauliflower mixture into blender; Cover and blend in high speed until uniform consistency. Repeat with remaining cauliflower mixture; reserve. Melt margarine in 3-quart saucepan over low heat. Stir in flour. Cook, stirring constantly, until flour is absorbed; remove from heat. Stir in milk and remaining 1can broth with wire whisk. Stir in onions. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in reserved cauliflower mixture, the pepper and nutmeg; cook until hot. Sprinkle with ground nutmeg if desiredServing: Calories 95 Fat, 4g, Cholesterol 2mg, Sodium 420mg, Carbohydrate11g, Dietary Fiber 2g, Protein 6g.Diet Exchanges:2 Vegetables 1 Fat.Weight Watchers' Points = 2Contributor: Betty Crocker's Healthy Eating 1996

I do this recipe different than this. First, I don't stick to the proportions, because I want more than this recipe makes. I use a pot of stock made from the leftovers of an oven stuffer, skimmed of all fat. I use a large head of cauliflower and I usually leave the celery out, though the only reason is that I almost never have celery on hand. I double or even triple the onion and add garlic as well. Instead of putting the onion and garlic in the stock, I spray the pan with olive oil to sauté them till they're somewhat browned and I don’t add the margarine at all. Then I add the flour and milk to that to make the thickener. I only use 1 cup of skim milk. I almost never have green onion, but I often have chives, so I use them instead if I have them. I also simmer the soup for a while to help it thicken some. I garnish each bowl of soup with a small amount of Kraft FREE Cheddar Cheese. Remember to add points for cheese garnish.

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Weight Watcher's
community recipe: Main Meals1 POINT Vegetarian Chili servings 16estimated POINTS per serving 1course Main Meals

Ingredients
2/3 c diced onion2/3 c diced carrot1 tsp minced garlic2/3 c diced zucchini2/3 c diced yellow squash2/3 cup diced green, red, or yellow bell pepper1 can red beans, drained, rinsed1 can black beans, drained, rinsed1 can chili beans1 small can cut green beansI can diced Rotel tomatoesI packet Lawry's chili seasoning (I’ve used McCormick's)1 tsp Worcestershire sauce1 46oz can of vegetable juice

Instructions

Spray a 4 quart or larger pot with cooking spray. Saute onion, carrot, and bell pepper until tender. Add garlic, zucchini and yellow squash. Saute for a few more minutes. (You can add a tbsp of water if mixture appears too dry to saute). Add Lawry’s Chili seasoning and stir thoroughly.** Add Rotel tomatoes, green beans, canned beans and vegetable juice. Stir thoroughly to mix all ingredients. Bring to a boil. Turn heat to med-low and simmer for 30-45 minutes or until thickened, stirring occasionally. Season to taste with your favorite seasonings depending on if you like your chili mild or hot (pepper, seasoning salt, Tabasco, red pepper flakes, cayenne pepper, etc)

Special Notes
This recipe makes 4 quarts of chili (16 cups) and comes to 1 point for a 1 cup serving. It also freezes VERY well!**At this point, as an alternative, you can add all ingredients to your crock pot and simmer on high for 6 hoursI often add more of the "free" veggies than it calls for. I also like to serve mine with baked or whole grain tortilla chips and topped with a little bit of fat free cheddar cheese. Just be sure to count the extra few points!