Thursday, December 11, 2008


Another recipe from Mary McDougall. The book says it serves 4, but not in this house. I usually double this recipe and it serves the three of us for dinner plus enough left over for one serving for lunch the next day.

If you have a slow-cooker, you can also dump all the ingredients in the pot in the morning, set it on Low, and come home to a nice hot meal 8 to 10 hours later.

* Exported from MasterCook *


Recipe By :Mary McDougall
Serving Size : 4 Preparation Time :0:20
Categories : Grains MWLP

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup onion -- chopped
2 cloves garlic -- crushed
2 1/2 teaspoons curry powder
3/4 teaspoon cinnamon
1/8 teaspoon cloves
2 3/4 cups water
2 large carrots -- thinly sliced
1/2 cauliflower -- broken up
1 cup peas -- fresh or frozen
1 medium tomato -- chopped
1/2 cup raisins, seedless
1 cup brown rice -- uncooked

In a large pot, cook onion and garlic in 1/4 cup water for 5 minutes.

Add curry, cinnamon, and cloves, cook 2 minutes.

Add the remaining water, rice, carrots, cauliflower, and raisins. Bring to
a boil, cover, reduce heat, and simmer about 40 minutes.

Stir in tomatoes and peas. Cook an additional 15 minutes.

Serve hot.

"McDougall Health Supporting Cookbook Volume 1 Page 51"

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

Per Serving: 304 Calories; 2g Fat (5.6% calories
from fat); 8g Protein; 67g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 32mg Sodium. Exchanges: 3 Grain(Starch); 2 Vegetable; 1
Fruit; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Tuesday, December 9, 2008

Fresh Vegetable Chili

This is another family favorite. I'm lazy, I so use canned diced no-salt-added tomatoes, frozen chopped broccoli, canned and rinsed kidney beans, and double the amount of peppers, sometimes using half a bag of frozen pepper strips because a whole pound of that comes out cheaper than one measly fresh green pepper that yields just a few ounces after taking the seeds and stem out. I'll have this either with brown rice or make cornbread.

* Exported from MasterCook *
Recipe By :Mary McDougall
Serving Size : 6 Preparation Time :0:30
Categories : Low Fat Main Dish
MWLP Acceptable
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup water
2 medium onions -- chopped
1/2 pound sliced mushrooms
1 medium green pepper -- chopped
2 small zucchini -- cut in half then sliced
4 medium tomatoes -- chopped
2 cups broccoli florets
2 tablespoons chili powder
3 cups cooked kidney beans
2 tablespoons arrowroot -- or cornstarch mixed in
1/3 cup water
1) Place 1/2 cup of water in a large pot. Add onions and sauté over
medium-high heat for three minutes.
2) Add mushrooms, green pepper, zucchini, tomatoes, broccoli, chili
powder, and remaining half cup of water. Cover and bring to a boil.
3) Reduce heat to medium. Cook for ten minutes, stirring occasionally.
4) Add beans and heat through, about another 5 minutes.
5) Mix the cornstarch mixture together and add to the vegetables while
stirring. Cook and stir until thickened.
"A wonderful meal to prepare when you have lots of fresh garden
vegetables to use up."
"The McDougall Health Supporting Cookbook Volume 2, page 70"
- - - - - - - - - - - - - - - - - - -
Per Serving: 192 Calories; 2g Fat (6.6% calories
from fat); 12g Protein; 37g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 48mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
2 1/2 Vegetable; 0 Fat.
Serving Ideas : Serve over brown rice. Pass the optional toppings to spoon over the top, if desired.
1 bunch green onions, chopped fine
chopped cucumbers
sliced radishes
diced canned green chilies
sliced black olives
chopped fresh coriander

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

Monday, December 1, 2008

Back to Soups

Even my husband is ready to get back to plain meals, and today we're having Greeny Beany Soup from the McDougall Quick and Easy Cookbook. I still have to go through my ABM recipes to find a nice loaf of bread to go with it, something with a little tang to it. Maybe I'll just make a basic whole wheat loaf and add a tablespoon of Italian salad seasonings to it, like the Good Seasons fat-free or the one I buy in bulk from Penzy's Spices, which meets McDougall standards.

And the official damage from those donuts was 3 1/2 pounds. One week of healthy eating and they should be gone again. And soon the new MWLP DVD should be arriving to give me that extra boost, too. I need all the help I can get right now.

Updated an old site

I had some times to kill yesterday while my husband took a nap on his last day of vacation, and added some of the more recent recipes to an old web page I had made, McDougall Plan Recipes.

And just when I convinced my husband to let me replace the broken camera, the scanner died yesterday. There goes the camera, and now I have to search high and low to find a scanner that will run with Windows 98.