Low Fat Monday

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Spaghetti Squash Soup With Artichokes

Speedy Chick Pea Soup

Harissa Sauce--previously sent to the list, but used in the Speedy Chick

Pea Soup

 

* Exported from MasterCook *

 

Spaghetti Squash Soup With Artichokes

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 109

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Soups And Stews Vegetables

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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1 small spaghetti squash

8 cups bouillon

2 teaspoons dried oregano

1 pinch cayenne pepper -- or to taste

1 large red onion

halved lengthwise and thinly sliced

2 cloves garlic -- minced

10 ounces packaged frozen artichoke hearts

cut into bite-size pieces

2 stalks celery -- sliced

2 cups cooked oat groats -- wild rice

OR other whole grains of your choice

15 ounces canned chick peas -- undrained

1 lemon

1/4 cup chopped fresh flat-leaf parsley

 

To cook spaghetti squash: Puncture the skin with a knife or

fork. Microwave on HIGH 3 minutes, or until squash is soft enough to cut

easily. Cut the squash in half and allow it to cool until you can handle

it comfortably. Scoop out the seeds and discard. Place squash halves, cut

side down, in a microwave-safe dish and microwave on HIGH another 8 to 10

minutes or until squash is tender. (Squash can be baked in a conventional

oven at 350F. or 1 hour.) Allow squash to cool until you can handle it

comfortably.

 

Meanwhile, combine the bouillon, oregano, cayenne, onion, garlic and celery

and bring to a boil in a large pot. Reduce heat and simmer 8 to 10 minutes

or until onion is tender.

 

Run a fork over the interior of the squash to separate it into

spaghetti-like strands. Add these to the pot along with the artichoke

hearts, cooked grains and chick peas. Return to boiling, reduce heat and

simmer 15 to 20 minutes. Cut the lemon in half and squeeze the juice from

one half into the soup. Stir in the parsley. Garnish with lemon slices or

wedges.

 

Yield: 6 to 8 servings, calories: 148, fat; 2g, fiber; 8g.

 

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* Exported from MasterCook *

 

Speedy Chick Pea Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 103

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup bulgur

4 cups bouillon

30 ounces canned chick peas

2 teaspoons oregano

1/2 teaspoon Harissa Sauce -- or to taste

(see separate recipe)

10 ounces spinach -- chopped,

OR 1 box frozen chopped spinach

Lemon slices or wedges for garnish

 

Bring the bulgur and 3 cups of the bouillon to a boil. Meanwhile, place

the other cup of bouillon and 1 can of the chick peas in blender; puree

until smooth. Add them to the pot, along with the other can of chick peas,

the spices and spinach. If using frozen spinach, break up the block with a

spoon. Return to boiling, then simmer until the bulgur is soft, 5 to 10

minutes. Serve with lemon wedges.

 

Yield: 6 servings, calories: 183, fat: 3g, fiber: 11g

 

 

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* Exported from MasterCook *

 

Harissa Sauce

 

Recipe By :The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 99

Serving Size : 1 Preparation Time :0:00

Categories : Mirkin's 20/30 Fat & Fiber Sauces And Marinades

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons cayenne pepper

1 tablespoon ground cumin

1 teaspoon ground caraway seeds

1 clove garlic

1/2 teaspoon salt

1/4 cup fat-free Italian salad dressing

 

A little of this hot sauce goes a long way! Stir in a tiny bit while you

cook, or let each person mix a little into his or her own portion of any

vegetable or bean dish.

 

Mix the spices together in a small refrigerator container. Peel the garlic

clove and press it through a garlic press into the spice mixture. Stir in

the salad dressing and mix well. Cover and refrigerate.

 

Yield: about 1/4 cup Calories: 23 per tbs, Total fat: 1g, Fiber 1 g.

 

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