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Category Archives: Beans, Rice and Grains

Israeli Couscous Summer Pilaf

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Israeli Couscous Summer Pilaf
Author: 
Recipe type: Side
Prep time: 
Cook time: 
Total time: 

Serves: 8
 

This is an excellent summer side dish for almost anything off the grill and it can be made in advance.
Ingredients
  • 1½ cup Israeli couscous
  • 1 cup cucumber, seeded, quartered and thinly sliced
  • 1 stalk celery, thinly sliced
  • 2 scallions, minced
  • ¼ cup fresh dill, minced
  • 10 to 12 basil leaves, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1 avocado, peeled and diced, optional
  • 3 tablespoons olive oil
  • Salt and freshly ground pepper to taste
  • ¼ cup almonds, toasted and rough chopped

Instructions
  1. Bring 5 cups of water to a boil in a medium saucepan. Add the couscous and simmer for 8 minutes until the couscous is al dente. Drain and rinse with cold water until cool.
  2. Combine couscous with remaining ingredients except the nuts. Toss well to combine.
  3. Top with chopped nuts to serve.
  4. May be served at once or made 1 day in advance.

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imggrocerylist Israeli Couscous Summer Pilaf

Italian Meatball Soup

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Italian Meatball Soup
Author: 
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 

Serves: 6
 

Ingredients
  • 2 tablespoons olive oil
  • 1 cup chopped onions
  • 4 garlic clove, chopped
  • 1 celery rib, sliced
  • 2 carrots, halved and thinly sliced
  • 42 ounces reduced-sodium, no fat, chicken broth
  • 2½ cups water
  • 24 frozen pre-cooked meatballs
  • 2 (14 ounce) cans white beans
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • 1 bag (6 ounces) bag baby spinach
  • ½ cup grated Parmigiano-Reggiano
  • Additional salt, if needed
  • Pepper to taste

Instructions
  1. Heat olive oil in soup pot over moderate heat.
  2. Add onions, carrots, celery and cook until onions are beginning to carmelize, about 10 minutes, stirring occasionally.
  3. Add garlic and cook until fragrant, about 30 seconds.
  4. Stir in broth and water and bring to a boil.
  5. Lower heat and add frozen meatballs, beans, basil and oregano.
  6. Continue to simmer until vegetables are tender and meatballs are heated through.
  7. Stir in spinach, cheese, salt and pepper and simmer until spinach is wilted, about 1 minute.

Notes
WW Points = 9 Total points could be reduced by eliminating cheese and reducing number of meatballs per serving.

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imggrocerylist Italian Meatball Soup

Creamy Blue Cheese Polenta

polenta Creamy Blue Cheese Polenta

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Creamy Blue Cheese Polenta
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 

Serves: 6
 

Ingredients
  • 3 cups water
  • 2 cups low fat milk
  • ¾ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 cup instant polenta
  • 2 ounces blue cheese, crumbled
  • 2 tablespoons parmesan cheese, grated

Instructions
  1. Combine water, milk, salt and pepper in a large pan.
  2. Bring to a boil.
  3. Pour the polenta into the boiling liquid in a slow steady stream, whisking constantly.
  4. Cook, stirring constantly, until the polenta is thick and creamy.
  5. Add the cheeses and stir until combined.

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imggrocerylist Creamy Blue Cheese Polenta

Pork Tenderloin with Mango Salsa

Tenderloin wsalsa rice Pork Tenderloin with Mango Salsa

Pork Tenderloin with Mango Salsa and Green Chile Rice

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Pork Tenderloin with Mango Salsa
Author: 
Recipe type: Side dish
Prep time: 
Cook time: 
Total time: 

Serves: 4
 

Adapte from Weight Watchers Take Out Tonight
Ingredients
  • SALSA:
  • 1 can black beans, rinsed and drained
  • 1 mango, peeled, pitted and diced
  • 1 red bell pepper, finely diced
  • ½ red onion chopped
  • 3 tablespoons chopped cilantro
  • 1 jalapeno pepper, seeded and diced
  • 2 tablespoons fresh lime juice
  • 1 tablespoon honey
  • 2 teaspoons dijon mustard
  • ⅛ teaspoon salt
  • PORK TENDERLOIN:
  • ¾ pound pork tenderloin
  • 2 tablespoons white wine vinegar
  • 1 tablespoon dried oregano
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • ½ teaspoon olive oil

Instructions
  1. SALSA:
  2. Combine the beans, mango, bell pepper, onion, cilantro, and jalapeno in a medium bowl.
  3. Whisk together the lime juice, honey, mustard, and salt in a small bowl.
  4. Pour the dressing over the bean mixture and toss to coat.
  5. Cover and refrigerate until ready to serve.
  6. May be made ahead.
  7. TENDERLOIN:
  8. Place pork in quart plastic bag and add vinegar, oregano, chili powder, cumin, and oil.
  9. Turn pork in bag to coat well with seasoning mixture.
  10. Marinate for 1 hour or overnight.
  11. Heat grill pan over moderately high heat. Brush with olive oil.
  12. Brown tenderloin on all sides.
  13. Place in 375° oven for approximately 25 minutes or until the tenderloin reaches an internal temperature of 145°.

Notes
WW Points = 5

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imggrocerylist Pork Tenderloin with Mango Salsa