[blindweightwatcher] Re: new member Garlicky Spinach and White Bean Soup
- From: "Veronica Smith" <madison_tewe@xxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Wed, 14 Jan 2009 21:59:27 -0700
This recipe would be 2 points per serving. You take the total calories per
serving 154 and total fat 2 grams and total fiber 6 grams. 154 plus 2 minus
50 equal 106. each 50 calories equal 1 point. Everytime you see something that
has 4 grams or more of fiber, subtract 50 from the total calories per serving.
Each fat gram is added one for one up to 6 grams. You really don't want to eat
things over that amount anyway. V
----- Original Message -----
From: Jan Bailey
To: blindweightwatcher@xxxxxxxxxxxxx
Sent: Wednesday, January 14, 2009 4:30 PM
Subject: [blindweightwatcher] Re: new member Garlicky Spinach and White Bean
Soup
Garlicky Spinach and White Bean Soup
Makes 7 1/2 cups (6 servings)
Given its high water content and satiety value, eating an entree of
soup is a good way to control your diet, and it can help you work in
lots of vegetables. Here, the beans provide plenty of fiber, a key to
weight management.
Using unsalted homemade chicken broth is the best way to limit the
amount of sodium when making soup.
From Alexandria, Va., nutritionist Robyn Webb.
2 teaspoons olive oil
1 medium onion, chopped (about 1 1/4 cups)
3 medium cloves garlic, minced
1 large carrot, peeled and cut into small dice
1 rib celery, cut into small dice
1 tablespoon flour
4 cups low-sodium chicken broth
1 14-ounce can no-salt-added diced tomatoes, with juice
1 15-ounce can cannellini or other white beans, drained and rinsed
(or boiled and drained)
1 teaspoon dried oregano
1/2 teaspoon dried rosemary
2 cups washed, stemmed and coarsely chopped spinach leaves
Kosher salt
Freshly ground black pepper
Heat the olive oil in a large saucepan over medium-high heat. Add the
onion, garlic, carrot and celery; stir to coat, then cook for 6
minutes, stirring often to keep the ingredients from sticking to the
bottom of the pan. The vegetables will have softened.
Add the flour and cook, stirring, for 2 minutes, then add the broth,
tomatoes with their juice, beans, oregano and rosemary; bring to a
boil, then reduce the heat to medium-low and cook uncovered, stirring
occasionally, for 20 minutes.
Add the spinach and cook for 5 minutes, stirring to incorporate so
the spinach wilts. Season with salt and pepper to taste. Serve hot.
NUTRITION Per serving (based on 6): 154 calories, 9 g protein, 26 g
carbohydrates, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 477 mg
sodium, 6 g dietary fiber
_______________________________________________
----- Original Message -----
From: Terra Syslo
To: blindweightwatcher@xxxxxxxxxxxxx
Sent: Wednesday, January 14, 2009 5:27 PM
Subject: [blindweightwatcher] Re: new member
I just joined and am looking for some good ideas. I am not on Weight
Watchers, but I am trying to eat healthier, and once my treadmill gets set back
up, I plan to walk a couple miles a day to start.
http://www.theanimalrescuesite.com/clickToGive/home.faces?siteId=3
email and MSN: tlsyslo@xxxxxxxxx
-----Original Message-----
From: blindweightwatcher-bounce@xxxxxxxxxxxxx
[mailto:blindweightwatcher-bounce@xxxxxxxxxxxxx]On Behalf Of Veronica Smith
Sent: Wednesday, January 14, 2009 4:41 PM
To: blindweightwatcher@xxxxxxxxxxxxx
Subject: [blindweightwatcher] Re: new member
Yay! V
----- Original Message -----
From: cheryl echevarria
To: blindweightwatcher@xxxxxxxxxxxxx
Sent: Tuesday, January 13, 2009 4:46 PM
Subject: [blindweightwatcher] Re: new member
welcome I lost another 2 lbs this week.
how is everyone else doing?
Cheryl Echevarria
Treasurer
National Federation of the Blind Greater Long Island Chapter
Member NAGDU, NYAGDU and DAN
----- Original Message -----
From: Scott Spaulding
To: blindweightwatcher@xxxxxxxxxxxxx
Sent: Tuesday, January 13, 2009 4:40 PM
Subject: [blindweightwatcher] new member
Hi everyone,
I just joined the list. I'm planning on joining Weight
Watchers soon and I look forward to hearing from those of you here.
Please sponsor me in the 3rd annual NFB March for Independence that
will take place in Detroit MI on July 6th 2009. You can learn about the march
and sponsor me at http://www.marchforindependence.org/goto/ScottSpaulding
Please pass thie URL on to anyone who you think might be interested in
sponsoring me or helping in any way.
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