Fat-Free Stir-Fry

Finally having recovered from my delivery & postpartum complications, I decided it was time to work on losing the pregnancy weight. I gained a rather astonishing 45 lbs... of which the baby was less than seven. Three months of breastfeeding and limited exercise enabled me to drop 25lbs, and finally at the beginning of July I felt ready to start focusing on diet.

I lost 30 lbs on Weight Watchers in 2004 and I am a big fan of the program. I find it works very well with being vegetarian. Since starting to count points and increase my exercise in the middle of July, I have dropped another five pounds. This recipe for fat-free stir-fry has become one of my lunchtime favorites over the past couple of weeks.

Points Value: 6 (without egg) or 8 (with egg)
All ingredients are Core

Ingredients:

1 cup cooked brown rice or whole wheat pasta
1 1/2 cups frozen vegetables
1/5 block of firm or extra firm tofu, diced
vegetable broth
soy sauce

Optional: chopped onion, minced garlic, chopped hard-boiled egg, cayenne pepper, whatever else you want to throw in

1. Heat a frying pan and spray it with cooking spray. Saute the onion and garlic, if using, until the onion is starting to soften.
2. Saute the tofu until the sides are starting to turn golden. Add vegetable broth as needed to keep the tofu from sticking to the pan.
3. Add the frozen vegetables and saute until cooked through. Add more vegetable broth as needed, and soy sauce for flavor.
4. Add the cooked rice or pasta and saute until heated through. Add more soy sauce as needed.
5. Remove from heat and turn onto a plate. It will be a large pile of food! Mix in the egg, if using.

Hints: When taking care of a baby all day, I don't have time to spend cooking rice or chopping vegetables. I'll make a large pot of rice one day to keep in the refrigerator and use for several days. Same goes for eggs - boil a bunch at once and then eat over several days. The frozen vegetables are a big time-saver, and are often more nutritious than fresh ones anyway. I like the vegetable broth that comes in a rectangular carton that you can keep in the refrigerator, just using as much as you need at a time.

Crockpot Black Bean Soup

This recipe is adapted from my newest cookbook: Fresh From the Vegetarian Slow Cooker by Robin Robertson. I have made it several times, and loved it every time! It's really quite easy, and the crockpot cooking method is very user-friendly. If you don't have a crockpot, I think you could make it in a regular pot, too.

Ingredients:

1 lb dried black beans, rinsed and soaked overnight
1 T canola oil
1 yellow onion, diced
2 garlic cloves, minced
3-4 carrots, halved and sliced
1 green bell pepper, diced OR 1 14-oz can diced tomatoes with green chilies
1 28-oz can diced tomatoes
2 cups vegetable broth, or more
2 bay leaves
1 T ground cumin
2 tsp dried thyme
1/4 tsp cayenne pepper
salt and pepper to taste

1. Drain or partially drain* the beans and place in a crock pot with water to cover by three inches. Cook on low for 8 hours.
2. Heat the oil in a frying pan and saute the onions, garlic, carrots, and green pepper if using, until softened.
3. Add the vegetables, tomatoes, broth, and spices to the the beans.** Cook for at least another half hour to let the flavors blend.
4. Ladle some of the soup into a blender and puree. Return it to the crockpot and stir it in. It will thicken the soup. You can continue to puree until all of it is smooth, or leave some in chunks.

I like to eat it with sour cream or grated sharp cheddar cheese. You can also make this recipe with canned beans. I would use 3 15-oz cans and reduce the cooking time to six hours, with the vegetables included for the whole cooking time.

Weight Watchers points: 3 per cup of soup.

* Draining the rinse water from the beans reduces flatulence but also eliminates many of the B-vitamins that have soaked out into the water. I usually do a partial drain to try and get the best of both options.
** You can add the sauteed vegetables and the spices before or after cooking the beans. However, the tomatoes, vegetable broth, and salt should not be added until after the beans are completely cooked.

Pizza Crust

About six years ago, I started making my own pizza crusts. I started with just white flour, then tried just whole wheat, and then experimented with blends of different amounts. I also started kneading by hand, until I learned how to use the food processor. I think I've finally found what is the perfect recipe!

This dough can be frozen before the rising step if desired. Just put it in a tupperware and stick it in the freezer. On the day you will be using it, put it into the refrigerator in the morning, and it will be thawed enough to take out and rise during the evening. You might have to add a little to the rising time.

I usually bake my pizzas on a pizza stone, as it distributes the heat most evenly. But a regular cookie sheet works as well. If using a pizza stone, it should be put in the oven during the pre-heating time. This means you have to work with it when it's hot. But it makes a big difference in the results!

Ingredients:

1 cup water, slightly warm
2 tsp active dry yeast
1 tsp sugar
1 cup whole wheat flour
1 1/3 cups white flour
1/2 tsp salt
1 T olive oil

1. Dissolve the yeast and sugar in the water, stirring well. Set aside for about ten minutes until foamy on top.
2. In a food processor with the basic metal blade, blend together the flours, salt, and olive oil.
3. With the food processor running, slowly pour in the water-yeast mixture. The dough should form into a solid mass.
4. Turn the dough out onto a clean surface. If it seems too wet, add a little more white flour.
5. Shape the dough into a ball and place it in a large mixing bowl that has been sprayed with cooking spray. Cover with a cloth and allow to rise, preferably in a warm place, for about an hour. It is finished when it has doubled in size. (I usually have it sitting near the stove while I am making up sauce and preheating the oven -- this keeps it nice and warm.)
6. When ready, preheat the oven to 425F. If using a pizza stone, put it in the oven during this time.
7. When the oven is ready, sprinkly your pizza stone or baking sheet liberally with cornmeal or flour. Flatten the dough into a large circle on the pan. Add sauce, cheese, and toppings. Bake at 425 for about 15 minutes, until the crust edges are firm and the cheese is just starting to brown.

This is a very healthy dough! When I was on Weight Watchers, I made it with half the amount of olive oil and it was worth 2-points per slice (8 slices total) before the toppings.

*The pizza in the photo was made with my homemade sauce, mozzerella cheese, soy pepperoni, green peppers, onions, and mushrooms.