Here are six vegetarian recipes to take you into the weekend. Enjoy!
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This is from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into
1/4-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
AVOCADO-SPINACH PANINI
This is from the July/August 2011 issue of Vegetarian Times, page 36. It begins, “Smoked sun-dried tomatoes give this sandwich a meaty taste and texture.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 avocados, halved and thinly sliced
1/3 cup julienned, smoked sun-dried tomatoes (1 oz.)
2 Tbs. diced red onion
2 cups lightly packed baby spinach
4 4-oz. ciabatta rolls, split in half
Layer avocado slices, tomatoes, onion, and 1/2 cup spinach on each roll. Spray panini with cooking spray.
Coat skillet or grill pan with cooking spray, and heat over medium heat. Place panini in pan; weight with smaller-diameter saucepan weighted with 1 or 2 cans. Cook 2 minutes, remove weight, flip panini, replace weight, and cook 1 1/2 to 2 minutes more. (Or cook 4 minutes in panini maker.)
nutritional information Per Sandwich: Calories: 390; Protein: 12 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 65 g; Cholesterol: 0 mg; Sodium: 528 mg; Fiber: 8 g; Sugar: 3 g; Vegan
BAKED RISOTTO WITH WINTER SQUASH
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This is not a classic stirred risotto, in which broth is added little by little, requiring the cook to stir and stir. Instead, the rice is tossed with squash and cheese then baked under a layer of bread crumbs until fragrant and browned on top. Welcome as a hearty meatless main course, it may also be served alongside a roasted chicken. Use any kind of hard winter squash, such as butternut, kabocha or Hubbard.” Time: 1 hour; Makes 6 to 8 servings.
To view this online, click here.
Ingredients
1/2 pound winter squash
1 pound Carnaroli or Arborio rice
4 tablespoons butter, plus 2 tablespoons for greasing dish
1 medium onion, diced, about 1 cup
1 medium leek, white and tender green part, diced, about 1 cup
Pinch of saffron (optional)
Salt and pepper
3 cups squash broth (see note) or chicken broth, hot
8 ounces Gruyère or Fontina, grated, about 2 loosely packed cups
1 cup fresh ricotta
4 ounces Parmesan, grated, about 3/4 cup
2 teaspoons lemon zest
1 cup coarse dry bread crumbs
3 tablespoons chopped parsley
Preparation
Peel squash and cut into very thin slices, 1/16-inch thick. Then cut slices into flat 2-inch squares. (Reserve the scraps, including peels, to make squash stock if desired.)
Bring a large pot of salted water to a boil. Add rice and let simmer for 8 minutes so it is parcooked, with the grains still hard in the center. Drain rice in a colander, rinse with cold water, then spread on a baking sheet to cool. Heat oven to 375 degrees.
In a Dutch oven, melt 4 tablespoons butter over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Add leek and saffron, if using, and stir to coat. When leek is softened but still green, after 2 minutes, add squash, stir to coat and turn off heat. Season well with salt and pepper.
Add parcooked rice, hot broth, Gruyère, ricotta, Parmesan and lemon zest, mixing gently with a wooden spoon. Pour rice mixture into a buttered 3-quart baking dish.
Sprinkle top with bread crumbs, pressing down to smooth surface. Bake for 20 to 25 minutes. Tent with foil if necessary. Garnish with parsley just before serving.
LOW-FAT VEGAN EGGPLANT LASAGNA
This comes from Jolinda Hackett, About.com's Vegetarian food expert. She writes, "A wonderful vegetarian lasagna recipe full of healthy spinach and eggplant. This vegetarian and vegan lasagna recipe uses no cheese, making it both vegan and dairy-free, as well as much lower in fat than a traditional lasagna." Serves 6.
To view this online, click here.
Ingredients
1 tbsp olive oil
1 clove garlic, minced
1 medium eggplant, diced
2 10 ounce packages frozen chopped spinach, defrosted
1 64 ounce jar pre-made tomato sauce
1 pound lasagna noodles
Preparation
Preheat the oven to 375 degrees.
Heat the olive oil in a medium frying pan over medium heat. Sautee the garlic for two minutes, then add the eggplant and stir. Cover the frying pan and cook until the eggplant is just tender, about 5 to 7 minutes.
Cover the bottom of a 9x12 inch baking pan with 2 cups of the tomato sauce, then cover the tomato sauce with 4 or 5 uncooked noodles. Cover this with a thin layer of sauce, then add the cooked eggplant and another thin layer of sauce. Add another layer of noodles followed by a thing layer of sauce, then the spinach and another thin layer of sauce. Add the remaining noodles and sauce.
Cover tightly with foil and bake for 45-50 minutes. Noodles are cooked when they can be pierced with a fork.
Makes six servings of eggplant and spinach lasagna. Reprinted with permission from The Compassionate Cook Cookbook.
Nutritional information, per serving: Calories: 347, Calories from Fat: 41; % Daily Value: Total Fat: 4.6g, 7%, Total Carbohydrates: 65.8g, 22%, Dietary Fiber: 9.2g, 37%, Protein: 16.3g, Vitamin A 199%, Vitamin C 83%, Calcium 14%, Iron 32%
VEGETARIAN TACO SOUP IN THE CROCKPOT
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both! This vegetarian taco soup recipe isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.” Prep Time: 5 minutes; Cook Time: 480 minutes (8 hours); Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
Friday, April 22, 2016
Thursday, April 21, 2016
Thursday Recipes
One of my favorite magazines is Vegetarian Times. The first four recipes are from an article titled "Monday Night Magic," by Maria Lissandrello and photographed by Carin Krasner, in the May 2008 issue. It begins, "Gourmet dinners are great when you’ve got time, but who wants to worry about a long shopping list of ingredients at the start of a busy week? And even the most delectable main dish loses some of its attraction when 'serves six to eight' portions mean having it three nights in a row.
"These recipes make the most of on-hand ingredients for fast, flavorful meals that won’t have you racing to the supermarket after work—or eating leftovers till Friday."
The first four recipes can be found online here.
And one last thing: Enjoy!
EDAMAME RICE BOWLS
This recipe begins, “Shelled edamame (soybeans), aren’t just for Asian dishes. Here, they add fresh, subtle flavor to a warm rice salad studded with dried cranberries and olives. For a speedier supper, use instant brown rice in the recipe.” Serves 2.
1/2 cup brown rice
1 8-oz. bag frozen shelled edamame
1/4 cup dried cranberries
2 oz. crumbed feta
10 pitted kalamata olives, halved
3 Tbs. chopped cilantro
1 Tbs. olive oil
1 Tbs. lime juice
1/4 tsp. red pepper flakes
Bring 1 1/4 cups water to a boil, stir in rice, and season with salt. Cover, reduce heat to medium-low, and simmer 45 minutes, or until rice is tender.
Bring 2 cups salted water to a boil, add edamame, and cook 2 minutes, or until tender; drain and set aside.
Toss together rice, edamame, cranberries, feta, olives, cilantro, olive oil, lime juice, and red pepper flakes in large bowl. Season with salt and pepper.
per serving: 540 cal; 20 g prot; 24.5 g total fat (6 g sat. fat); 63 g carb; 25 mg chol; 778 mg sod; 9 g fiber; 14 g sugars
BROCCOLI-POTATO STRATAS
This recipe begins, “Prepare these individual casseroles the night before, and pop them in the oven when you get home from work.” Serves 2.
1 large or 2 medium sweet potatoes (2 lb.)
2 Tbs. skim milk Pinch ground nutmeg
1 1/2 cups frozen broccoli florets
1 cup part-skim ricotta cheese
1 large egg, lightly beaten
2/3 cup frozen spinach, thawed and squeezed dry
3 tsp. grated Parmesan cheese, divided
3 Tbs. crushed potato chips, divided
Preheat oven to 375°F. Coat 2 miniloaf pans or 1 8- x 8-inch glass baking dish with cooking spray. Pierce sweet potatoes with fork, and wrap in plastic wrap. Cook in microwave on high power 10 to 12 minutes, or until soft. Halve, and scoop flesh into bowl. Add milk and nutmeg, and season with salt and pepper. Mash until smooth.
Place broccoli in glass bowl, cover with plastic wrap, and microwave on high power 3 minutes, or until tender.
Beat together ricotta and egg until smooth and creamy. Add spinach and 1 tsp. Parmesan to egg mixture, and season with salt and pepper.
Spoon half of egg mixture into bottom of each prepared miniloaf pan, dividing equally between 2 pans. Next, layer crumbled chips into each pan, followed by layer of sweet potato mixture and layer of broccoli florets. Top both stratas with remaining Parmesan. Bake 20 minutes, or until stratas have set. Cool 10 minutes, and unmold.
PER SERVING: 582 CAL; 28 G PROT; 18 G TOTAL FAT (8.5 G SAT. FAT); 80 G CARB; 147 MG CHOL; 797 MG SOD; 13 G FIBER; 23 G SUGARS
PITA PANZANELLA
This one begins, “Serve this bread salad with a bowl of soup for a fast, veggie-loaded dinner. You might even want to double the recipe and take leftovers for lunch the next day.” Serves 2 in 30 minutes or less. Vegan.
Panzanella
1 Tbs. olive oil
1 7-inch whole-wheat pita, cut into 8 triangles
2 cups frozen artichoke hearts
3/4 cup frozen fava beans or lima beans 1 1/2 cups frozen peas
Lemon-Mint Dressing
2 Tbs. olive oil
2 Tbs. chopped fresh mint
1 Tbs. lemon juice
2 tsp. grated lemon zest 1 clove garlic, minced (1 tsp.)
Heat olive oil in skillet over high heat. Add pita triangles, and toast 1 minute on each side, or until slightly brown and crisp. Set aside.
Place artichoke hearts in glass dish, cover with plastic wrap, and microwave on high power 4 to 5 minutes, stirring halfway through. Drain, and place in bowl. Microwave fava beans in same glass dish on high power, 5 to 7 minutes, stirring halfway through. Drain, and add to artichokes. Microwave peas in same glass dish on high power, 3 to 4 minutes, stirring midway. Drain, and add to artichokes and fava beans.
To make Lemon-Mint Dressing: Whisk together all ingredients in small bowl. Season with salt and pepper. Add Lemon-Mint Dressing and toasted pita triangles to artichoke mixture, and toss to coat. Let stand 5 minutes before serving so pita absorbs flavors.
PER SERVING: 472 CAL; 17 G PROT; 22.5 G TOTAL FAT (3.5 G SAT. FAT); 57 G CARB; 0 MG CHOL; 365 MG SOD; 19 G FIBER; 7 G SUGARS
QUICK PIEROGI BAKE
This recipe begins, “Pierogi are Polish dumplings stuffed with cheese, potatoes, and /or sauerkraut.
”If you can’t find pierogi in the freezer or refrigerator section of your supermarket, substitute cheese-filled ravioli. Serve with prepared sauerkraut, if desired.” Serves 2 in 30 minutes or less.
1 tsp. unsalted butter
1/4 cup finely chopped onion
1 cup sliced mushrooms
8 refrigerated or frozen cheese pierogi
3 Tbs. shredded low-fat Monterey Jack cheese
2 slices soy bacon, cooked and crumbled
2 Tbs. fat-free sour cream, optional
Preheat broiler. Coat 6- x 2-inch round pan with cooking spray.
Heat butter in skillet over medium heat. Sauté onion in butter 3 minutes, or until translucent. Add mushrooms, and season with salt and pepper. Increase heat to medium-high, and cook 4 minutes, or until mushrooms have wilted, stirring often.
Reduce heat to medium, add pierogi, and sauté 3 minutes, or until pierogi are browned on both sides. Transfer pierogi to prepared pan. Spoon onion and mushrooms on top, and sprinkle with cheese and crumbled soy bacon. Broil 6 minutes, or until cheese is golden brown. Serve with dollops of sour cream, if desired.
PER SERVING: 328 Cal; 18 g prot; 7.5 g total fat (4 g sat. fat); 49 g carb; 18 mg chol; 851 mg sod; 2 g fiber; 3 g sugars
APPLE RUTABAGA SOUP
This came from Brett Moore, About.com’s Gourmet Food expert. He wrote, “Here's a beautiful comfort soup from Chef Patrick O'Connell (The Inn at Little Washington). Delicious and complex flavors with a velvety texture. Perfect for those cold winter days.” Prep Time: 15 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients:
1 stick (1/4 pound) butter
1 cup onion, roughly chopped
1 cup Granny Smith apple, peeled, cored and roughly chopped
1 cup rutabaga, peeled and roughly chopped
1 cup butternut squash, peeled, seeded and roughly chopped
1 cup carrots, peeled and roughly chopped
1 cup sweet potato, peeled and roughly chopped
1 quart good chicken stock
2 cups heavy cream
1/4 cup maple syrup
Salt and cayenne pepper to taste
Preparation:
In a large saucepan over medium-high heat, melt the butter. Add the onion, apple, rutabaga, squash, carrots and sweet potato and cook, stirring occasionally, until the onions are translucent. Add the chicken stock and bring to a boil. Simmer for 20 to 25 minutes or until all of the vegetables are cooked through and tender.
Puree the vegetables in a blender or food processor. Strain through a fine mesh strainer into the same pot you used to cook the vegetables. Add the cream, maple syrup, salt and cayenne pepper.
Return the pot to the stove, bring the soup to a simmer, and serve.
CHEWY FUDGE BROWNIES
This comes from Alex Witchel in The New York Times Cooking e-newsletter. Alex wrote, “These brownies must sit for some time before they reach their deeply fudgy peak. They are a perfect midweek recipe to yield a weekend's dessert, though in truth they'll be ready after only a night's rest. Once they've matured, you end up with a mystifying brownie that is firm to the bite yet melting in the mouth. Walnuts contribute crunch if you like that sort of thing. They are entirely optional.” Makes 24 brownies.
To view these online, click here.
Ingredients
1 1/2 cups unsalted butter, plus more for greasing pan
1 1/2 cups walnut halves (optional)
9 ounces unsweetened chocolate, chopped or broken into small pieces
3 large eggs
1 teaspoon salt
2 3/4 cups sugar
1 tablespoon vanilla extract
1 1/2 cups unbleached all-purpose flour
Preparation
Heat oven to 350 degrees. Butter a 13-by-9-inch glass baking pan. If using walnuts, spread on a baking sheet and toast in oven until fragrant and lightly browned, 8 to 10 minutes. Let cool.
Melt butter in a small saucepan over low heat. Remove from heat, add chocolate, and cover pan until chocolate is melted, about 10 minutes. In a mixing bowl, whisk the eggs, salt, sugar and vanilla just until thick, creamy and beginning to lighten in color.
Whisk the butter and chocolate until smooth, then mix into the sugar-egg mixture just until well combined. Using a spatula, fold in the flour, using as few strokes as possible, until it disappears. Fold in the walnuts, if using. Spread the batter evenly in the baking pan.
Bake for 25 to 30 minutes, checking after 22 minutes to avoid over-baking. When the tip of a knife inserted in the center comes out with moist crumbs, but not liquid, remove brownies from the oven. Allow to cool to room temperature, then cover and leave in the pan for several hours or overnight before cutting into squares. Store in an airtight container.
"These recipes make the most of on-hand ingredients for fast, flavorful meals that won’t have you racing to the supermarket after work—or eating leftovers till Friday."
The first four recipes can be found online here.
And one last thing: Enjoy!
EDAMAME RICE BOWLS
This recipe begins, “Shelled edamame (soybeans), aren’t just for Asian dishes. Here, they add fresh, subtle flavor to a warm rice salad studded with dried cranberries and olives. For a speedier supper, use instant brown rice in the recipe.” Serves 2.
1/2 cup brown rice
1 8-oz. bag frozen shelled edamame
1/4 cup dried cranberries
2 oz. crumbed feta
10 pitted kalamata olives, halved
3 Tbs. chopped cilantro
1 Tbs. olive oil
1 Tbs. lime juice
1/4 tsp. red pepper flakes
Bring 1 1/4 cups water to a boil, stir in rice, and season with salt. Cover, reduce heat to medium-low, and simmer 45 minutes, or until rice is tender.
Bring 2 cups salted water to a boil, add edamame, and cook 2 minutes, or until tender; drain and set aside.
Toss together rice, edamame, cranberries, feta, olives, cilantro, olive oil, lime juice, and red pepper flakes in large bowl. Season with salt and pepper.
per serving: 540 cal; 20 g prot; 24.5 g total fat (6 g sat. fat); 63 g carb; 25 mg chol; 778 mg sod; 9 g fiber; 14 g sugars
BROCCOLI-POTATO STRATAS
This recipe begins, “Prepare these individual casseroles the night before, and pop them in the oven when you get home from work.” Serves 2.
1 large or 2 medium sweet potatoes (2 lb.)
2 Tbs. skim milk Pinch ground nutmeg
1 1/2 cups frozen broccoli florets
1 cup part-skim ricotta cheese
1 large egg, lightly beaten
2/3 cup frozen spinach, thawed and squeezed dry
3 tsp. grated Parmesan cheese, divided
3 Tbs. crushed potato chips, divided
Preheat oven to 375°F. Coat 2 miniloaf pans or 1 8- x 8-inch glass baking dish with cooking spray. Pierce sweet potatoes with fork, and wrap in plastic wrap. Cook in microwave on high power 10 to 12 minutes, or until soft. Halve, and scoop flesh into bowl. Add milk and nutmeg, and season with salt and pepper. Mash until smooth.
Place broccoli in glass bowl, cover with plastic wrap, and microwave on high power 3 minutes, or until tender.
Beat together ricotta and egg until smooth and creamy. Add spinach and 1 tsp. Parmesan to egg mixture, and season with salt and pepper.
Spoon half of egg mixture into bottom of each prepared miniloaf pan, dividing equally between 2 pans. Next, layer crumbled chips into each pan, followed by layer of sweet potato mixture and layer of broccoli florets. Top both stratas with remaining Parmesan. Bake 20 minutes, or until stratas have set. Cool 10 minutes, and unmold.
PER SERVING: 582 CAL; 28 G PROT; 18 G TOTAL FAT (8.5 G SAT. FAT); 80 G CARB; 147 MG CHOL; 797 MG SOD; 13 G FIBER; 23 G SUGARS
PITA PANZANELLA
This one begins, “Serve this bread salad with a bowl of soup for a fast, veggie-loaded dinner. You might even want to double the recipe and take leftovers for lunch the next day.” Serves 2 in 30 minutes or less. Vegan.
Panzanella
1 Tbs. olive oil
1 7-inch whole-wheat pita, cut into 8 triangles
2 cups frozen artichoke hearts
3/4 cup frozen fava beans or lima beans 1 1/2 cups frozen peas
Lemon-Mint Dressing
2 Tbs. olive oil
2 Tbs. chopped fresh mint
1 Tbs. lemon juice
2 tsp. grated lemon zest 1 clove garlic, minced (1 tsp.)
Heat olive oil in skillet over high heat. Add pita triangles, and toast 1 minute on each side, or until slightly brown and crisp. Set aside.
Place artichoke hearts in glass dish, cover with plastic wrap, and microwave on high power 4 to 5 minutes, stirring halfway through. Drain, and place in bowl. Microwave fava beans in same glass dish on high power, 5 to 7 minutes, stirring halfway through. Drain, and add to artichokes. Microwave peas in same glass dish on high power, 3 to 4 minutes, stirring midway. Drain, and add to artichokes and fava beans.
To make Lemon-Mint Dressing: Whisk together all ingredients in small bowl. Season with salt and pepper. Add Lemon-Mint Dressing and toasted pita triangles to artichoke mixture, and toss to coat. Let stand 5 minutes before serving so pita absorbs flavors.
PER SERVING: 472 CAL; 17 G PROT; 22.5 G TOTAL FAT (3.5 G SAT. FAT); 57 G CARB; 0 MG CHOL; 365 MG SOD; 19 G FIBER; 7 G SUGARS
QUICK PIEROGI BAKE
This recipe begins, “Pierogi are Polish dumplings stuffed with cheese, potatoes, and /or sauerkraut.
”If you can’t find pierogi in the freezer or refrigerator section of your supermarket, substitute cheese-filled ravioli. Serve with prepared sauerkraut, if desired.” Serves 2 in 30 minutes or less.
1 tsp. unsalted butter
1/4 cup finely chopped onion
1 cup sliced mushrooms
8 refrigerated or frozen cheese pierogi
3 Tbs. shredded low-fat Monterey Jack cheese
2 slices soy bacon, cooked and crumbled
2 Tbs. fat-free sour cream, optional
Preheat broiler. Coat 6- x 2-inch round pan with cooking spray.
Heat butter in skillet over medium heat. Sauté onion in butter 3 minutes, or until translucent. Add mushrooms, and season with salt and pepper. Increase heat to medium-high, and cook 4 minutes, or until mushrooms have wilted, stirring often.
Reduce heat to medium, add pierogi, and sauté 3 minutes, or until pierogi are browned on both sides. Transfer pierogi to prepared pan. Spoon onion and mushrooms on top, and sprinkle with cheese and crumbled soy bacon. Broil 6 minutes, or until cheese is golden brown. Serve with dollops of sour cream, if desired.
PER SERVING: 328 Cal; 18 g prot; 7.5 g total fat (4 g sat. fat); 49 g carb; 18 mg chol; 851 mg sod; 2 g fiber; 3 g sugars
APPLE RUTABAGA SOUP
This came from Brett Moore, About.com’s Gourmet Food expert. He wrote, “Here's a beautiful comfort soup from Chef Patrick O'Connell (The Inn at Little Washington). Delicious and complex flavors with a velvety texture. Perfect for those cold winter days.” Prep Time: 15 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients:
1 stick (1/4 pound) butter
1 cup onion, roughly chopped
1 cup Granny Smith apple, peeled, cored and roughly chopped
1 cup rutabaga, peeled and roughly chopped
1 cup butternut squash, peeled, seeded and roughly chopped
1 cup carrots, peeled and roughly chopped
1 cup sweet potato, peeled and roughly chopped
1 quart good chicken stock
2 cups heavy cream
1/4 cup maple syrup
Salt and cayenne pepper to taste
Preparation:
In a large saucepan over medium-high heat, melt the butter. Add the onion, apple, rutabaga, squash, carrots and sweet potato and cook, stirring occasionally, until the onions are translucent. Add the chicken stock and bring to a boil. Simmer for 20 to 25 minutes or until all of the vegetables are cooked through and tender.
Puree the vegetables in a blender or food processor. Strain through a fine mesh strainer into the same pot you used to cook the vegetables. Add the cream, maple syrup, salt and cayenne pepper.
Return the pot to the stove, bring the soup to a simmer, and serve.
CHEWY FUDGE BROWNIES
This comes from Alex Witchel in The New York Times Cooking e-newsletter. Alex wrote, “These brownies must sit for some time before they reach their deeply fudgy peak. They are a perfect midweek recipe to yield a weekend's dessert, though in truth they'll be ready after only a night's rest. Once they've matured, you end up with a mystifying brownie that is firm to the bite yet melting in the mouth. Walnuts contribute crunch if you like that sort of thing. They are entirely optional.” Makes 24 brownies.
To view these online, click here.
Ingredients
1 1/2 cups unsalted butter, plus more for greasing pan
1 1/2 cups walnut halves (optional)
9 ounces unsweetened chocolate, chopped or broken into small pieces
3 large eggs
1 teaspoon salt
2 3/4 cups sugar
1 tablespoon vanilla extract
1 1/2 cups unbleached all-purpose flour
Preparation
Heat oven to 350 degrees. Butter a 13-by-9-inch glass baking pan. If using walnuts, spread on a baking sheet and toast in oven until fragrant and lightly browned, 8 to 10 minutes. Let cool.
Melt butter in a small saucepan over low heat. Remove from heat, add chocolate, and cover pan until chocolate is melted, about 10 minutes. In a mixing bowl, whisk the eggs, salt, sugar and vanilla just until thick, creamy and beginning to lighten in color.
Whisk the butter and chocolate until smooth, then mix into the sugar-egg mixture just until well combined. Using a spatula, fold in the flour, using as few strokes as possible, until it disappears. Fold in the walnuts, if using. Spread the batter evenly in the baking pan.
Bake for 25 to 30 minutes, checking after 22 minutes to avoid over-baking. When the tip of a knife inserted in the center comes out with moist crumbs, but not liquid, remove brownies from the oven. Allow to cool to room temperature, then cover and leave in the pan for several hours or overnight before cutting into squares. Store in an airtight container.
Wednesday, April 20, 2016
Wednesday Recipes
Here are today's six vegetarian recipes. Enjoy!
CHAI SPICE CINNAMON ROLLS
This comes from The Baker Chick, otherwise known as Audra. I highly recommend her e-newsletter!
Audra wrote, “This recipe was developed for Clabber Girl Baking Powder, the thoughts and opinions are always 100% my own!” Yield: 6 large buns
To view this online, go to http://www.thebakerchick.com/2014/12/chai-spice-cinnamon-rolls/.
Ingredients
For the Dough:
1 (.25 ounce) package active dry yeast
2 1/2 cups flour
2 tablespoons melted butter
1 cup warm milk
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons brown sugar
For the Filling
2 tablespoons of butter, softened
1 teaspoon cinnamon
1/2 teaspoon cardamon
1/2 teaspoon allspice
1/2 teaspoon cloves
1 1/2 teaspoons ginger
1 cup brown sugar
For the glaze
3 tablespoons of melted butter
1/2 cup powdered sugar
1/4 teaspoon cardamon
splash of milk
Extra butter for greasing bowl and pan
Instructions
In a large bowl combine the yeast, 2 cups flour, baking powder and salt. Stir together and then add the butter and milk. Use a spatula to stir until a shaggy dough has formed.
Turn the dough onto a lightly floured surface and knead until the dough is smooth and elastic, adding more flour as needed (I added another 1/2 cup.)
Transfer dough to a lightly buttered bowl and cover with a clean dish cloth. Place somewhere warm and let proof for 30 minutes or until puffy and doubled in size.
Meanwhile stir together the brown sugar & filling spices and set aside.
Prepare a mega muffin tin by buttering each well. Set aside.
When the dough has proofed. Roll it to a 9x12 rectangle on a floured surface. Spread with the butter and then evenly sprinkle the filling all over. Roll the dough, starting on one of the short ends. Pinch to seal.
Use a serrated knife to cut into 6 equal pieces. Place each roll into a muffin tin well. Cover with the cloth and allow to proof for another 20-30 minutes or until doubled (They will be totally poofy at this point.)
Bake at 375F for 15 minutes or until golden brown.
For the glaze:
Whisk together the melted butter, powdered sugar, cardamon & milk. Add a teeny bit more milk if needed to reach drizzling consistency.
Serve warm.
Notes: I made these in a mega muffin tin, yielding 6 large buns. You could also use a regular 12-well muffin tin or even a 8x8 baking pan.
VEGETARIAN LENTIL SOUP
This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda write, “Lentil soup is one of those recipes that should be in every cook's repertoire. Lentils are available in most grocery stores and are high in protein, healthy and very cheap. This vegetarian lentil soup recipe uses plenty of seasonings to perk up the soup, including thyme, bay leaves and a bit of lemon juice to brighten all the flavors. Enjoy this traditional and warming dish!
“I always recommend using sea salt or kosher salt for the best flavor, and this recipe is no exception. Trust me, it makes a difference.
“This lentil soup is vegetarian, vegan, low-calorie and low-fat, and with all those lentils, it's also surprisingly high in protein, with nearly 19 grams per serving. If you use a fresh homemade vegetable broth, this recipe is also gluten-free.” Prep Time: 5 minutes; Cook Time: 50 minutes; Total Time: 55 minutes; Yield: 4 servings of lentil soup
To view this online, click here.
Ingredients
1 tsp vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
1 onion, diced
1 carrot, sliced
4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!)
1/4 tsp dried thyme
2 bay leaves
dash salt and pepper, to taste
2 tsp lemon juice (optional, but delicious)
Preparation
In a large pot, sautee the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, thyme, bay leaves and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving.
The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
Taste, and and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.
Makes 4 servings of lentil soup.
COOKIE BUTTER LAVA CAKE
This comes from Tablespoon.com, and begins, “You already love lava cakes. With this sweet, spiced version, life is about to get sooo good.” Prep Time: 10 minutes; Total Time: 25 minutes; makes 4 servings.
To view this online, click here.
Ingredients
2 cups powdered sugar
1 cup cookie butter
3 eggs
1/4 cup water
Directions
Preheat oven to 425ºF.
In a stand mixer, beat 1 3/4 cups powdered sugar and cookie butter until smooth.
Add eggs one at a time, beating until smooth and creamy. Add water and mix until fully combined.
Spoon batter evenly into four 6-oz. ramekins (which have been lightly coated with nonstick cooking spray).
Bake for 12-15 minutes, or just until the edges have set and the centers are soft (but not jiggly). Dust with powdered sugar. Serve immediately.
TORTILLA LASAGNA
This is from the January/February 2012 issue of Vegetarian Times, page 48. It begins, "This easy, crowd-pleasing dish is also a kid favorite. Toasting the tortillas before building the lasagna keeps them from getting soggy as the dish bakes. Feel free to mix things up with different beans, cheeses, or vegetables between the layers." Serves 8.
To view this online, click here.
6 8-inch fat-free flour tortillas
1 Tbs. olive oil
1 small onion, chopped (1 cup)
2 Tbs. chili powder
2 tsp. ancho chile powder
2 cloves garlic, minced (2 tsp.)
2 cups strained tomatoes, such as Pomì, divided
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 medium chayote, peeled and diced, or 2 medium zucchini, diced (1 1/2 cups)
1/2 cup fresh or frozen corn kernels
1 1/2 cups grated Monterey Jack or pepper Jack cheese
Preheat oven to 350°F. Toast tortillas on 2 baking sheets in oven 5 minutes, or until light brown, turning once.
Heat oil in saucepan over medium heat. Add onion, and sauté 5 minutes, or until soft. Stir in chili powder, ancho chile powder, and garlic, and cook 30 seconds. Add 11/2 cups strained tomatoes, beans, chayote, corn, and 1/2 cup water, and season with salt and pepper, if desired. Cover, and cook 10 minutes, or until chayote is tender.
Coat 2-inch-deep x 8-inch round baking dish with cooking spray. Spread 1/4 cup strained tomatoes in bottom of pan. Set 1 toasted tortilla in pan; top with 3/4 cup bean mixture and 1/4 cup cheese. Repeat layering 4 more times. Top with last tortilla, and spread remaining 1/4 cup strained tomatoes over top. Sprinkle with remaining 1/4 cup cheese. Bake 30 to 45 minutes, or until casserole is bubbly and cheese has melted. Let stand 10 minutes before cutting into 8 wedges.
nutritional information Per Wedge: Calories: 226; Protein: 11 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 27 g; Cholesterol: 19 mg; Sodium: 506 mg; Fiber: 10 g; Sugar: 4 g
RICE PUDDING IN A MUG
This comes from The Kitchn's e-newsletters. I love the site, as well as its sibling site, Apartment Therapy. If you haven't checked out these two sites, and/or signed up for their e-newsletters, you should!
This recipe serves 2, and can be viewed online by clicking here.
1 large egg
1/3 cup granulated sugar
3/4 cup whole milk
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Pinch salt
1 1/2 cups cooked rice, any kind
In a medium bowl, whisk together the egg and sugar until light and fluffy. Whisk in the milk, vanilla extract, cinnamon, and salt. Add the cooked rice, and stir until well-combined. Divide the mixture between two tall mugs. Microwave on full power for 2 to 4 minutes, until the pudding has set. (Cooking time will vary greatly depending on your microwave and the width and depth of the mug. Start with 2 minutes and continue cooking in 30-second increments until it is done.)
Carefully remove the mugs from the microwave and let them stand for a minute or two before serving. If you like, top each pudding with an extra sprinkle of cinnamon, citrus zest, raisins, or whipped cream.
VEGETARIAN CHILI WITH CORN BREAD TOPPING
This comes from Nigella Lawson in The New York Times Cooking e-newsletter. Nigella wrote, “The idea behind this spicy, all-vegetable chili is ease: It’s easily made on a weekend, a meditative wintry afternoon in the kitchen, chopping and stirring. Then, on a weeknight made even shorter by commuting and homework, concoct an easy corn bread topping, spread it on the chili and bake it for a while. It’s healthy, filling food.” Time: 1 hour 35 minutes; makes 8 servings.
To view this online, click here.
Ingredients
For the Chili
2 tablespoons olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
3 cups red bell peppers (about 2 large peppers), finely diced
2 teaspoons hot red pepper flakes
1 teaspoon ground coriander
1 teaspoon ground cumin
3 cardamom pods, lightly crushed
1 1/2 cups red lentils
3 cups canned chopped tomatoes
3 1/2 cups drained canned kidney beans
1/4 cup ketchup
1/4 cup tomato paste
1 tablespoon unsweetened cocoa powder
For The Corn Bread Topping:
1 teaspoon salt
2 cups cornmeal
2 tablespoons flour
3 teaspoons baking powder
1 teaspoon ground cinnamon
1 cup butter milk
2 large eggs
1 teaspoon honey
2 tablespoons vegetable oil
1 cup coarsely grated Cheddar cheese
For Serving:
2 cups sour cream
1 cup chopped cilantro
Preparation
To prepare chili, heat olive oil over medium-low heat in a deep, wide pan with a lid. Add onions, garlic and bell peppers, and sauté until softened, about 5 minutes. Stir in red pepper flakes, coriander, cumin and cardamom pods. Stir in lentils.
Add chopped tomatoes, kidney beans, ketchup, tomato paste, cocoa and 3 cups water. Stir well. Cover, and simmer, stirring frequently, until mixture is thickened and beans are tender, about 45 minutes. Chili can be made ahead to this point and topping added later. (In that case, cover, and refrigerate for up to 3 days, bringing to room temperature before proceeding.)
For corn bread topping, heat oven to 425 degrees. In a mixing bowl, combine salt, cornmeal, flour, baking powder and cinnamon. In a separate bowl, whisk together buttermilk, eggs, honey and oil. Pour liquid ingredients into dry; stir until combined.
Pour chili into a baking dish 13 by 9 by 3 inches. Spread corn bread topping evenly over chili, and sprinkle cheese on topping. Bake until topping has risen and turned golden brown, about 25 minutes.
Remove from oven, and let chili stand about 5 minutes. To serve, cut into squares, and pass sour cream and cilantro at the table.
CHAI SPICE CINNAMON ROLLS
This comes from The Baker Chick, otherwise known as Audra. I highly recommend her e-newsletter!
Audra wrote, “This recipe was developed for Clabber Girl Baking Powder, the thoughts and opinions are always 100% my own!” Yield: 6 large buns
To view this online, go to http://www.thebakerchick.com/2014/12/chai-spice-cinnamon-rolls/.
Ingredients
For the Dough:
1 (.25 ounce) package active dry yeast
2 1/2 cups flour
2 tablespoons melted butter
1 cup warm milk
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons brown sugar
For the Filling
2 tablespoons of butter, softened
1 teaspoon cinnamon
1/2 teaspoon cardamon
1/2 teaspoon allspice
1/2 teaspoon cloves
1 1/2 teaspoons ginger
1 cup brown sugar
For the glaze
3 tablespoons of melted butter
1/2 cup powdered sugar
1/4 teaspoon cardamon
splash of milk
Extra butter for greasing bowl and pan
Instructions
In a large bowl combine the yeast, 2 cups flour, baking powder and salt. Stir together and then add the butter and milk. Use a spatula to stir until a shaggy dough has formed.
Turn the dough onto a lightly floured surface and knead until the dough is smooth and elastic, adding more flour as needed (I added another 1/2 cup.)
Transfer dough to a lightly buttered bowl and cover with a clean dish cloth. Place somewhere warm and let proof for 30 minutes or until puffy and doubled in size.
Meanwhile stir together the brown sugar & filling spices and set aside.
Prepare a mega muffin tin by buttering each well. Set aside.
When the dough has proofed. Roll it to a 9x12 rectangle on a floured surface. Spread with the butter and then evenly sprinkle the filling all over. Roll the dough, starting on one of the short ends. Pinch to seal.
Use a serrated knife to cut into 6 equal pieces. Place each roll into a muffin tin well. Cover with the cloth and allow to proof for another 20-30 minutes or until doubled (They will be totally poofy at this point.)
Bake at 375F for 15 minutes or until golden brown.
For the glaze:
Whisk together the melted butter, powdered sugar, cardamon & milk. Add a teeny bit more milk if needed to reach drizzling consistency.
Serve warm.
Notes: I made these in a mega muffin tin, yielding 6 large buns. You could also use a regular 12-well muffin tin or even a 8x8 baking pan.
VEGETARIAN LENTIL SOUP
This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda write, “Lentil soup is one of those recipes that should be in every cook's repertoire. Lentils are available in most grocery stores and are high in protein, healthy and very cheap. This vegetarian lentil soup recipe uses plenty of seasonings to perk up the soup, including thyme, bay leaves and a bit of lemon juice to brighten all the flavors. Enjoy this traditional and warming dish!
“I always recommend using sea salt or kosher salt for the best flavor, and this recipe is no exception. Trust me, it makes a difference.
“This lentil soup is vegetarian, vegan, low-calorie and low-fat, and with all those lentils, it's also surprisingly high in protein, with nearly 19 grams per serving. If you use a fresh homemade vegetable broth, this recipe is also gluten-free.” Prep Time: 5 minutes; Cook Time: 50 minutes; Total Time: 55 minutes; Yield: 4 servings of lentil soup
To view this online, click here.
Ingredients
1 tsp vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
1 onion, diced
1 carrot, sliced
4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!)
1/4 tsp dried thyme
2 bay leaves
dash salt and pepper, to taste
2 tsp lemon juice (optional, but delicious)
Preparation
In a large pot, sautee the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, thyme, bay leaves and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving.
The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
Taste, and and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.
Makes 4 servings of lentil soup.
COOKIE BUTTER LAVA CAKE
This comes from Tablespoon.com, and begins, “You already love lava cakes. With this sweet, spiced version, life is about to get sooo good.” Prep Time: 10 minutes; Total Time: 25 minutes; makes 4 servings.
To view this online, click here.
Ingredients
2 cups powdered sugar
1 cup cookie butter
3 eggs
1/4 cup water
Directions
Preheat oven to 425ºF.
In a stand mixer, beat 1 3/4 cups powdered sugar and cookie butter until smooth.
Add eggs one at a time, beating until smooth and creamy. Add water and mix until fully combined.
Spoon batter evenly into four 6-oz. ramekins (which have been lightly coated with nonstick cooking spray).
Bake for 12-15 minutes, or just until the edges have set and the centers are soft (but not jiggly). Dust with powdered sugar. Serve immediately.
TORTILLA LASAGNA
This is from the January/February 2012 issue of Vegetarian Times, page 48. It begins, "This easy, crowd-pleasing dish is also a kid favorite. Toasting the tortillas before building the lasagna keeps them from getting soggy as the dish bakes. Feel free to mix things up with different beans, cheeses, or vegetables between the layers." Serves 8.
To view this online, click here.
6 8-inch fat-free flour tortillas
1 Tbs. olive oil
1 small onion, chopped (1 cup)
2 Tbs. chili powder
2 tsp. ancho chile powder
2 cloves garlic, minced (2 tsp.)
2 cups strained tomatoes, such as Pomì, divided
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 medium chayote, peeled and diced, or 2 medium zucchini, diced (1 1/2 cups)
1/2 cup fresh or frozen corn kernels
1 1/2 cups grated Monterey Jack or pepper Jack cheese
Preheat oven to 350°F. Toast tortillas on 2 baking sheets in oven 5 minutes, or until light brown, turning once.
Heat oil in saucepan over medium heat. Add onion, and sauté 5 minutes, or until soft. Stir in chili powder, ancho chile powder, and garlic, and cook 30 seconds. Add 11/2 cups strained tomatoes, beans, chayote, corn, and 1/2 cup water, and season with salt and pepper, if desired. Cover, and cook 10 minutes, or until chayote is tender.
Coat 2-inch-deep x 8-inch round baking dish with cooking spray. Spread 1/4 cup strained tomatoes in bottom of pan. Set 1 toasted tortilla in pan; top with 3/4 cup bean mixture and 1/4 cup cheese. Repeat layering 4 more times. Top with last tortilla, and spread remaining 1/4 cup strained tomatoes over top. Sprinkle with remaining 1/4 cup cheese. Bake 30 to 45 minutes, or until casserole is bubbly and cheese has melted. Let stand 10 minutes before cutting into 8 wedges.
nutritional information Per Wedge: Calories: 226; Protein: 11 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 27 g; Cholesterol: 19 mg; Sodium: 506 mg; Fiber: 10 g; Sugar: 4 g
RICE PUDDING IN A MUG
This comes from The Kitchn's e-newsletters. I love the site, as well as its sibling site, Apartment Therapy. If you haven't checked out these two sites, and/or signed up for their e-newsletters, you should!
This recipe serves 2, and can be viewed online by clicking here.
1 large egg
1/3 cup granulated sugar
3/4 cup whole milk
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Pinch salt
1 1/2 cups cooked rice, any kind
In a medium bowl, whisk together the egg and sugar until light and fluffy. Whisk in the milk, vanilla extract, cinnamon, and salt. Add the cooked rice, and stir until well-combined. Divide the mixture between two tall mugs. Microwave on full power for 2 to 4 minutes, until the pudding has set. (Cooking time will vary greatly depending on your microwave and the width and depth of the mug. Start with 2 minutes and continue cooking in 30-second increments until it is done.)
Carefully remove the mugs from the microwave and let them stand for a minute or two before serving. If you like, top each pudding with an extra sprinkle of cinnamon, citrus zest, raisins, or whipped cream.
VEGETARIAN CHILI WITH CORN BREAD TOPPING
This comes from Nigella Lawson in The New York Times Cooking e-newsletter. Nigella wrote, “The idea behind this spicy, all-vegetable chili is ease: It’s easily made on a weekend, a meditative wintry afternoon in the kitchen, chopping and stirring. Then, on a weeknight made even shorter by commuting and homework, concoct an easy corn bread topping, spread it on the chili and bake it for a while. It’s healthy, filling food.” Time: 1 hour 35 minutes; makes 8 servings.
To view this online, click here.
Ingredients
For the Chili
2 tablespoons olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
3 cups red bell peppers (about 2 large peppers), finely diced
2 teaspoons hot red pepper flakes
1 teaspoon ground coriander
1 teaspoon ground cumin
3 cardamom pods, lightly crushed
1 1/2 cups red lentils
3 cups canned chopped tomatoes
3 1/2 cups drained canned kidney beans
1/4 cup ketchup
1/4 cup tomato paste
1 tablespoon unsweetened cocoa powder
For The Corn Bread Topping:
1 teaspoon salt
2 cups cornmeal
2 tablespoons flour
3 teaspoons baking powder
1 teaspoon ground cinnamon
1 cup butter milk
2 large eggs
1 teaspoon honey
2 tablespoons vegetable oil
1 cup coarsely grated Cheddar cheese
For Serving:
2 cups sour cream
1 cup chopped cilantro
Preparation
To prepare chili, heat olive oil over medium-low heat in a deep, wide pan with a lid. Add onions, garlic and bell peppers, and sauté until softened, about 5 minutes. Stir in red pepper flakes, coriander, cumin and cardamom pods. Stir in lentils.
Add chopped tomatoes, kidney beans, ketchup, tomato paste, cocoa and 3 cups water. Stir well. Cover, and simmer, stirring frequently, until mixture is thickened and beans are tender, about 45 minutes. Chili can be made ahead to this point and topping added later. (In that case, cover, and refrigerate for up to 3 days, bringing to room temperature before proceeding.)
For corn bread topping, heat oven to 425 degrees. In a mixing bowl, combine salt, cornmeal, flour, baking powder and cinnamon. In a separate bowl, whisk together buttermilk, eggs, honey and oil. Pour liquid ingredients into dry; stir until combined.
Pour chili into a baking dish 13 by 9 by 3 inches. Spread corn bread topping evenly over chili, and sprinkle cheese on topping. Bake until topping has risen and turned golden brown, about 25 minutes.
Remove from oven, and let chili stand about 5 minutes. To serve, cut into squares, and pass sour cream and cilantro at the table.
Tuesday, April 19, 2016
Tuesday Recipes
Enjoy!
TUSCAN KALE AND WHITE BEAN STEW WITH BREADCRUMB TOPPING
This comes from the October 2014 issue of Vegetarian Times, pagae 26. It begins, "This quick riff on an Italian classic gets multi-layered flavors from mushrooms, garlic, and a splash of lemon." Serves 4 in 30 minutes or less.
To view this online, click here.
1 cup fresh breadcrumbs
1/3 cup grated Parmesan cheese
1 Tbs. plus 2 tsp. olive oil, divided
1 Tbs. unsalted butter
8 oz. cremini mushrooms, quartered (2 cups)
3 cloves garlic, minced (1 Tbs.)
2 bunches Tuscan kale, stemmed, torn into bite-size pieces (8 cups)
1 15.5-oz. can white beans, rinsed and drained
1 cup low-sodium vegetable broth
2 tsp. lemon juice
Combine breadcrumbs, Parmesan, and 2 tsp. oil in small bowl. Set aside.
Heat remaining 1 Tbs. oil and butter in large ovenproof skillet or Dutch oven over medium heat. Add mushrooms; increase heat to medium-high. Stir, cover pan, and cook 5 to 6 minutes, or until mushrooms are lightly browned, stirring occasionally.
Uncover pan, add garlic, and stir 30 seconds. Add kale, and cook 2 minutes, or until wilted. Add beans, broth, and 3/4 cup water. Cover, and simmer 6 to 8 minutes, or until liquid has reduced by about three-quarters. Stir in 1 tsp. lemon juice, and remove from heat. Add 1 more tsp. lemon juice, if desired.
Heat broiler to high. Sprinkle breadcrumb mixture over stew, and broil 3 minutes, or until topping is golden.
nutritional information Per 1 1/4-cup serving: Calories: 321; Protein: 18 g; Total Fat: 12 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 13 mg; Sodium: 373 mg; Fiber: 12 g; Sugar: 3 g
SPANAKOPITA
This comes from the April/May 2012 issue of Vegetarian Times, page 74. It begins, "Layers of phyllo make a crisp double crust for this classic Greek spinach pie." Serves 9.
To view this online, click here.
3 lb. frozen spinach, thawed
2 Tbs. plus 1/3 cup olive oil or melted butter, divided
2 medium onions, diced
8 green onions, sliced
1/2 tsp. ground nutmeg
1 cup chopped fresh parsley
3 large eggs
8 oz. low-fat feta cheese, crumbled
12 sheets frozen phyllo dough, thawed (one-third 16-oz. pkg.)
Squeeze spinach dry with hands, and place in bowl. (You should have 4 cups.)
Heat 2 Tbs. oil in skillet over medium heat. Add onions, and sauté 10 minutes, or until browned. Add spinach, green onions, and nutmeg; season with salt and pepper, if desired. Cook 5 minutes, or until mixture is dry. Remove from heat; stir in parsley. Cool.
Preheat oven to 350°F. Whisk eggs in small bowl. Stir eggs into spinach mixture, then fold in feta.
Place remaining 1/3 cup oil in bowl, and brush bottom and sides of 9-inch square baking pan with oil. Unroll phyllo, and keep under damp towel to retain moisture. Place 1 phyllo sheet in prepared pan, letting excess hang over short sides of pan. Brush phyllo sheet with oil. Place second phyllo sheet across first on pan, so excess hangs over long sides of pan; brush sheet with oil. Repeat crisscross layering with 4 more phyllo sheets.
Spread spinach mixture in phyllo crust.
Spread 1 phyllo sheet on work surface; brush with oil. Top with another phyllo sheet. Repeat brushing and layering with remaining 4 phyllo sheets. Place phyllo stack on top of spinach mixture. Trim edges with scissors so no more than 1 inch of phyllo hangs over edges. Discard excess. Roll edges over pie to seal. Brush top with oil, and score decorative diamond pattern over top with knife. Bake 1 hour, or until top is flaky and golden-brown. Cool 10 minutes before serving.
nutritional information Per 1 3-inch square: Calories: 297; Protein: 14 g; Total Fat: 16 g; Saturated Fat: 4 g; Carbohydrates: 23 g; Cholesterol: 71 mg; Sodium: 695 mg; Fiber: 3 g; Sugar: 5 g
DARK CHOCOLATE-CARAMEL SORBET
This comes from the July/August 2010 issue of Vegetarian Times, pagae 51, and begins, "The caramelized sugar syrup that is the base for this decadent chocolate sorbet adds to its depth and richness. There are very few ingredients for the recipe, so the quality of the chocolate and cocoa really count." Makes 1 quart.
To view this online, click here.
1 cup plus 2 Tbs. sugar
2 Tbs. lemon juice
1/2 cup unsweetened cocoa powder
1/2 tsp. salt
7 oz. dark chocolate, finely chopped
Place sugar in large saucepan, and heat over medium-low heat. Cook 15 to 20 minutes, or until sugar has melted and caramelized to rich amber color, stirring occasionally.
Stir in lemon juice (mixture will boil violently for several minutes). Slowly add 2 1/2 cups boiling water, and stir until hardened caramel is dissolved. Stir in cocoa powder and salt, and bring mixture to just under a simmer. Remove from heat, and stir in chocolate. Let stand 1 minute, then blend smooth with immersion blender. Transfer to covered container, and refrigerate overnight.
Pour sorbet base into ice cream maker, and freeze according to manufacturer’s instructions.
nutritional information Per 1/2-cup serving: Calories: 247: Protein: 3 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 2 g; Sugar: 43 g; Vegan; Gluten-Free
APPLE CRISP
This comes from Patrick and Gina Neely of the Food Network show, Down Home with the Neelys. Total Time: 1 hr; Prep: 15 min; Inactive: 10 min; Cook: 35 min; Yield: about 8 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/patrick-and-gina-neely/apple-crisp-recipe.html?oc=linkback.
Ingredients
Filling:
5 Granny Smith apples, peeled, cored, chopped small
1/4 cup finely chopped pecans
3 tablespoons all-purpose flour
1/2 cup brown sugar
2 tablespoons maple syrup
1 tablespoon lemon juice
Topping:
3/4 cup all-purpose flour
1/3 cup brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
6 tablespoons chilled butter, cut into pieces
1/4 cup coarsely chopped pecans
Directions
Preheat oven to 350 degrees F.
For the Filling:
Mix all the ingredients together. Place into 7 to 8-ounce ramekins.
For topping:
Mix the flour, brown sugar, cinnamon and salt in large bowl. Blend the butter into the mixture until it forms pea size lumps. Stir in pecans and sprinkle over filling.
Bake crisps for 35 to 40 minutes. Cool 10 minutes before serving.
ROASTED CORN QUESADILLAS
This comes from the September 2015 issue of Vegetarian TImes, page 48. It begins, "Grated mozzarella folded into the corn mixture helps hold these spicy-sweet quesadillas together. Cut into wedges and serve as an appetizer, or pair with a salad for a light meal." Makes 6 in 30 minutes or less.
To view this online, click here.
3 cups Roasted Confetti Corn
2 8-oz. balls fresh mozzarella, grated
6 8-inch flour tortillas
6 Tbs. cilantro leaves, divided, optional
1 1/2 cups prepared peach salsa
Combine Roasted Confetti Corn and mozzarella in bowl. Spread heaping 1/2 cup mixture on half of each tortilla, and sprinkle with 1 Tbs. cilantro (if using). Fold tortillas in half over filling.
Cook each tortilla in dry skillet over medium heat 2 minutes per side, or until mozzarella has melted and tortillas are crisp and brown. Serve with salsa.
nutritional information Per Per quesadilla: Calories: 502; Protein: 20 g; Total Fat: 22 g; Saturated Fat: 12 g; Carbohydrates: 57 g; Cholesterol: 62 mg; Sodium: 678 mg; Fiber: 6 g; Sugar: 18 g
PLUM CRUMBLE
This comes from the October 2008 issue of Vegetarian Times. It begins, "This dessert can be prepared with whatever fruits are in season. We used plums, but you could also choose apples, pears, or frozen berries." Recipe by Carolyn Trompeter. Serves 8.
To view this online, go to http://www.vegetariantimes.com/recipe/plum-crumble/.
Plum Filling
1/3 cup apple juice
1 Tbs. arrowroot powder
6 cups thinly sliced plums (3 lb.)
1/4 tsp. ground nutmeg
1 cup whole rolled oats
1 cup whole-wheat pastry flour
1/4 tsp. ground cinnamon
1/2 tsp. salt
1/4 cup corn oil
1/4 cup rice syrup
Preheat oven to 350°F. Coat 8-inch square baking pan with oil and flour, and set aside.
To make Plum Filling: Place apple juice in mixing bowl. Add arrowroot, and stir to dissolve. Add plums, and toss gently. Transfer to prepared pan, sprinkle with nutmeg, and set aside.
To make Crumble: Combine oats, flour, cinnamon, and salt in large bowl. Rub oil into mixture with your fingers, then drizzle in rice syrup while mixing with fork. Distribute evenly over Plum Filling.
Bake 20 to 30 minutes, or until topping is golden and fruit is bubbling. Serve warm.
from the October 2008 issue of Vegetarian Times
nutritional information
Per serving:
Calories: 257, Protein: 4 g, Total Fat: 8 g, Saturated Fat: 1 g, Carbohydrates: 44 g, Cholesterol: 0 mg, Sodium: 163 mg, Fiber: 5 g, Sugar: 19 g
TUSCAN KALE AND WHITE BEAN STEW WITH BREADCRUMB TOPPING
This comes from the October 2014 issue of Vegetarian Times, pagae 26. It begins, "This quick riff on an Italian classic gets multi-layered flavors from mushrooms, garlic, and a splash of lemon." Serves 4 in 30 minutes or less.
To view this online, click here.
1 cup fresh breadcrumbs
1/3 cup grated Parmesan cheese
1 Tbs. plus 2 tsp. olive oil, divided
1 Tbs. unsalted butter
8 oz. cremini mushrooms, quartered (2 cups)
3 cloves garlic, minced (1 Tbs.)
2 bunches Tuscan kale, stemmed, torn into bite-size pieces (8 cups)
1 15.5-oz. can white beans, rinsed and drained
1 cup low-sodium vegetable broth
2 tsp. lemon juice
Combine breadcrumbs, Parmesan, and 2 tsp. oil in small bowl. Set aside.
Heat remaining 1 Tbs. oil and butter in large ovenproof skillet or Dutch oven over medium heat. Add mushrooms; increase heat to medium-high. Stir, cover pan, and cook 5 to 6 minutes, or until mushrooms are lightly browned, stirring occasionally.
Uncover pan, add garlic, and stir 30 seconds. Add kale, and cook 2 minutes, or until wilted. Add beans, broth, and 3/4 cup water. Cover, and simmer 6 to 8 minutes, or until liquid has reduced by about three-quarters. Stir in 1 tsp. lemon juice, and remove from heat. Add 1 more tsp. lemon juice, if desired.
Heat broiler to high. Sprinkle breadcrumb mixture over stew, and broil 3 minutes, or until topping is golden.
nutritional information Per 1 1/4-cup serving: Calories: 321; Protein: 18 g; Total Fat: 12 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 13 mg; Sodium: 373 mg; Fiber: 12 g; Sugar: 3 g
SPANAKOPITA
This comes from the April/May 2012 issue of Vegetarian Times, page 74. It begins, "Layers of phyllo make a crisp double crust for this classic Greek spinach pie." Serves 9.
To view this online, click here.
3 lb. frozen spinach, thawed
2 Tbs. plus 1/3 cup olive oil or melted butter, divided
2 medium onions, diced
8 green onions, sliced
1/2 tsp. ground nutmeg
1 cup chopped fresh parsley
3 large eggs
8 oz. low-fat feta cheese, crumbled
12 sheets frozen phyllo dough, thawed (one-third 16-oz. pkg.)
Squeeze spinach dry with hands, and place in bowl. (You should have 4 cups.)
Heat 2 Tbs. oil in skillet over medium heat. Add onions, and sauté 10 minutes, or until browned. Add spinach, green onions, and nutmeg; season with salt and pepper, if desired. Cook 5 minutes, or until mixture is dry. Remove from heat; stir in parsley. Cool.
Preheat oven to 350°F. Whisk eggs in small bowl. Stir eggs into spinach mixture, then fold in feta.
Place remaining 1/3 cup oil in bowl, and brush bottom and sides of 9-inch square baking pan with oil. Unroll phyllo, and keep under damp towel to retain moisture. Place 1 phyllo sheet in prepared pan, letting excess hang over short sides of pan. Brush phyllo sheet with oil. Place second phyllo sheet across first on pan, so excess hangs over long sides of pan; brush sheet with oil. Repeat crisscross layering with 4 more phyllo sheets.
Spread spinach mixture in phyllo crust.
Spread 1 phyllo sheet on work surface; brush with oil. Top with another phyllo sheet. Repeat brushing and layering with remaining 4 phyllo sheets. Place phyllo stack on top of spinach mixture. Trim edges with scissors so no more than 1 inch of phyllo hangs over edges. Discard excess. Roll edges over pie to seal. Brush top with oil, and score decorative diamond pattern over top with knife. Bake 1 hour, or until top is flaky and golden-brown. Cool 10 minutes before serving.
nutritional information Per 1 3-inch square: Calories: 297; Protein: 14 g; Total Fat: 16 g; Saturated Fat: 4 g; Carbohydrates: 23 g; Cholesterol: 71 mg; Sodium: 695 mg; Fiber: 3 g; Sugar: 5 g
DARK CHOCOLATE-CARAMEL SORBET
This comes from the July/August 2010 issue of Vegetarian Times, pagae 51, and begins, "The caramelized sugar syrup that is the base for this decadent chocolate sorbet adds to its depth and richness. There are very few ingredients for the recipe, so the quality of the chocolate and cocoa really count." Makes 1 quart.
To view this online, click here.
1 cup plus 2 Tbs. sugar
2 Tbs. lemon juice
1/2 cup unsweetened cocoa powder
1/2 tsp. salt
7 oz. dark chocolate, finely chopped
Place sugar in large saucepan, and heat over medium-low heat. Cook 15 to 20 minutes, or until sugar has melted and caramelized to rich amber color, stirring occasionally.
Stir in lemon juice (mixture will boil violently for several minutes). Slowly add 2 1/2 cups boiling water, and stir until hardened caramel is dissolved. Stir in cocoa powder and salt, and bring mixture to just under a simmer. Remove from heat, and stir in chocolate. Let stand 1 minute, then blend smooth with immersion blender. Transfer to covered container, and refrigerate overnight.
Pour sorbet base into ice cream maker, and freeze according to manufacturer’s instructions.
nutritional information Per 1/2-cup serving: Calories: 247: Protein: 3 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 2 g; Sugar: 43 g; Vegan; Gluten-Free
APPLE CRISP
This comes from Patrick and Gina Neely of the Food Network show, Down Home with the Neelys. Total Time: 1 hr; Prep: 15 min; Inactive: 10 min; Cook: 35 min; Yield: about 8 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/patrick-and-gina-neely/apple-crisp-recipe.html?oc=linkback.
Ingredients
Filling:
5 Granny Smith apples, peeled, cored, chopped small
1/4 cup finely chopped pecans
3 tablespoons all-purpose flour
1/2 cup brown sugar
2 tablespoons maple syrup
1 tablespoon lemon juice
Topping:
3/4 cup all-purpose flour
1/3 cup brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
6 tablespoons chilled butter, cut into pieces
1/4 cup coarsely chopped pecans
Directions
Preheat oven to 350 degrees F.
For the Filling:
Mix all the ingredients together. Place into 7 to 8-ounce ramekins.
For topping:
Mix the flour, brown sugar, cinnamon and salt in large bowl. Blend the butter into the mixture until it forms pea size lumps. Stir in pecans and sprinkle over filling.
Bake crisps for 35 to 40 minutes. Cool 10 minutes before serving.
ROASTED CORN QUESADILLAS
This comes from the September 2015 issue of Vegetarian TImes, page 48. It begins, "Grated mozzarella folded into the corn mixture helps hold these spicy-sweet quesadillas together. Cut into wedges and serve as an appetizer, or pair with a salad for a light meal." Makes 6 in 30 minutes or less.
To view this online, click here.
3 cups Roasted Confetti Corn
2 8-oz. balls fresh mozzarella, grated
6 8-inch flour tortillas
6 Tbs. cilantro leaves, divided, optional
1 1/2 cups prepared peach salsa
Combine Roasted Confetti Corn and mozzarella in bowl. Spread heaping 1/2 cup mixture on half of each tortilla, and sprinkle with 1 Tbs. cilantro (if using). Fold tortillas in half over filling.
Cook each tortilla in dry skillet over medium heat 2 minutes per side, or until mozzarella has melted and tortillas are crisp and brown. Serve with salsa.
nutritional information Per Per quesadilla: Calories: 502; Protein: 20 g; Total Fat: 22 g; Saturated Fat: 12 g; Carbohydrates: 57 g; Cholesterol: 62 mg; Sodium: 678 mg; Fiber: 6 g; Sugar: 18 g
PLUM CRUMBLE
This comes from the October 2008 issue of Vegetarian Times. It begins, "This dessert can be prepared with whatever fruits are in season. We used plums, but you could also choose apples, pears, or frozen berries." Recipe by Carolyn Trompeter. Serves 8.
To view this online, go to http://www.vegetariantimes.com/recipe/plum-crumble/.
Plum Filling
1/3 cup apple juice
1 Tbs. arrowroot powder
6 cups thinly sliced plums (3 lb.)
1/4 tsp. ground nutmeg
1 cup whole rolled oats
1 cup whole-wheat pastry flour
1/4 tsp. ground cinnamon
1/2 tsp. salt
1/4 cup corn oil
1/4 cup rice syrup
Preheat oven to 350°F. Coat 8-inch square baking pan with oil and flour, and set aside.
To make Plum Filling: Place apple juice in mixing bowl. Add arrowroot, and stir to dissolve. Add plums, and toss gently. Transfer to prepared pan, sprinkle with nutmeg, and set aside.
To make Crumble: Combine oats, flour, cinnamon, and salt in large bowl. Rub oil into mixture with your fingers, then drizzle in rice syrup while mixing with fork. Distribute evenly over Plum Filling.
Bake 20 to 30 minutes, or until topping is golden and fruit is bubbling. Serve warm.
from the October 2008 issue of Vegetarian Times
nutritional information
Per serving:
Calories: 257, Protein: 4 g, Total Fat: 8 g, Saturated Fat: 1 g, Carbohydrates: 44 g, Cholesterol: 0 mg, Sodium: 163 mg, Fiber: 5 g, Sugar: 19 g
Monday, April 18, 2016
Monday Recipes
Enjoy!
LOW FAT CARROT AND SWEET POTATO SOUP
This is from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “The natural sweetness of this low fat carrot and sweet potato soup is complemented by the spiciness of curry powder and cumin. Full of beta-carotene and a good source of fiber, this is a wonderfully nutritious beginning to a meal or a perfect lunch. Enjoy with whole grain bread or crackers.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves: 6
To view this online, click here.
Ingredients
2 tsp olive oil
1 small onion, finely chopped
2 tsp cumin
2 tbsp curry powder
1 pound bag of baby carrots
1 pound sweet potatoes, peeled and cut into 1-inch pieces
3 1/2 cups fat-free, low sodium vegetable broth
Preparation
Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.
When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.
Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fiber 4.6g, Protein 2.9g
OLD-FASHIONED KETTLE CORN
This comes from the January 2007 issue of Vegetarian Times, and begins, “Everyone knows popcorn's a good diet snack—but homemade kettle corn? Now that's a treat! This recipe will work with any type of popcorn, but air-popped has the fewest calories.” Serves 7 in 30 minutes or less.
To view this online, go to http://www.vegetariantimes.com/recipe/old-fashioned-kettle-corn/.
2 Tbs. vegetable oil
2/3 cup light brown sugar
8 cups popped popcorn
Combine oil, sugar and 2 Tbs. water in saucepan. Bring to a boil, reduce heat to medium, and simmer 3 minutes. Toss popcorn with sugar mixture in large bowl. Cool 5 minutes, then serve, or store in airtight container.
nutritional information Per SERVING: Calories: 174; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 32 g; Sodium: 11 mg; Fiber: 1 g; Sugar: 24 g; Vegan
MAPLE-RAISIN OATMEAL
This also comes from the January 2007 issue of Vegetarian Times, and begins, “This filling breakfast was inspired by Mexican-style oatmeal, which is slow-cooked with cinnamon, whole milk and lots of sugar. Our version uses a little soymilk for a creamy texture.” Serves 4 in 30 minutes or less.
To view this online, go to http://www.vegetariantimes.com/recipe/maple-raisin-oatmeal/.
1 cup old-fashioned rolled oats
1/2 cup raisins
1/4 cup plain soymilk
1/4 cup maple syrup
1 tsp. ground cinnamon
1 tsp. ground ginger
Combine all ingredients with 1 1/2 cups water in large saucepan. Bring to a boil, reduce heat to low, and simmer 5 minutes, or until thick and creamy. Serve immediately.
nutritional information Per SERVING: Calories: 203; Protein: 5 g; Total Fat: 2 g; Carbohydrates: 44 g; Sodium: 10 mg; Fiber: 3 g; Sugar: 25 g; Vegan
CLASSIC MARINARA SAUCE
This comes from Julia Moskin in The New York Times e-newsletter. Julia wrote, “Homemade marinara is almost as fast and tastes immeasurably better than even the best supermarket sauce — and it's made with basic pantry ingredients. All the tricks to a bright red, lively-tasting sauce, made just as it is in the south of Italy (no butter, no onions) are in this recipe. Use a skillet instead of the usual saucepan: the water evaporates quickly, so the tomatoes are just cooked through as the sauce becomes thick.” Time: 25 minutes; Makes about 3 1/2 cups, enough for 1 pound of pasta.
To view this online, go to http://cooking.nytimes.com/recipes/1015987-classic-marinara-sauce.
Ingredients
1 28-ounce can whole San Marzano tomatoes, certified D.O.P. if possible
1/4 cup extra-virgin olive oil
7 garlic cloves, peeled and slivered
Small dried whole chile, or pinch crushed red pepper flakes
1 teaspoon kosher salt
1 large fresh basil sprig, or 1/4 teaspoon dried oregano, more to taste
Preparation
Pour tomatoes into a large bowl and crush with your hands. Pour 1 cup water into can and slosh it around to get tomato juices. Reserve.
In a large skillet (do not use a deep pot) over medium heat, heat the oil. When it is hot, add garlic.
As soon as garlic is sizzling (do not let it brown), add the tomatoes, then the reserved tomato water. Add whole chile or red pepper flakes, oregano (if using) and salt. Stir.
Place basil sprig, including stem, on the surface (like a flower). Let it wilt, then submerge in sauce. Simmer sauce until thickened and oil on surface is a deep orange, about 15 minutes. (If using oregano, taste sauce after 10 minutes of simmering, adding more salt and oregano as needed.) Discard basil and chile (if using).
LEMON-BLUEBERRY SCONES
From Vegetarian Times' May 2005 issue. The recipe begins, "Scones, like biscuits, are most tender when handled minimally. So use a soft touch when mixing and patting the dough. The scones can be made the night before, left unbaked and refrigerated. They can go straight from fridge to oven; just add 5 minutes to the baking time." Makes 16 scones in 30 minutes or less.
To view this recipe online, click here.
2 cups unbleached all-purpose flour
1/4 cup granulated sugar
2 tsp. baking powder
1/2 tsp. salt
3 Tbs. unsalted butter
1/2 cup plus 2 Tbs. low-fat buttermilk
1 tsp. grated lemon zest
1 tsp. vanilla extract
1 large egg
1 cup dried blueberries
Milk for brushing tops
Granulated sugar for tops
Preheat oven to 350°F. Grease baking sheet. In large bowl, mix flour, sugar, baking powder and salt. Cut in butter with pastry blender or two knives until mixture resembles coarse meal.
Mix buttermilk, zest, vanilla and egg in medium bowl. Stir in dried blueberries. Add to flour mixture, stirring just until moist (dough will be sticky).
Turn dough out onto lightly floured surface. Pat into 8-inch circle about 3/4-inch thick. Use 2-inch round cookie cutter to cut out dough. Form scraps into more scones. Place 1/2 inch apart on baking sheet. (If making ahead, stop here, wrap tightly in plastic and refrigerate.) Brush tops with milk, and sprinkle with sugar.
Bake 12 to 14 minutes, until tops are lightly browned.
nutritional information Per SERVING: Calories: 270; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 48 g; Cholesterol: 40 mg; Sodium: 330 mg; Fiber: 3 g; Sugar: 16 g
FRENCH TOAST WITH CITRUS-VANILLA SYRUP
This comes from the May 2008 issue of Vegetarian TImes, and begins, "French toast is usually soaked in a rich egg batter, pan-fried in butter, and made in batches. Here, egg whites and a homemade syrup lighten up the batter, and you bake the slices in one batch so everyone can enjoy a hot, healthful breakfast together." Serves 6.
To view this online, click here.
Citrus Syrup
2 Tbs. extra virgin olive oil, plus more for drizzling
2/3 cup agave nectar
1 Tbs. lemon juice
1 tsp. grated orange zest
1 tsp. grated lemon zest
1/2 vanilla bean, split lengthwise
French Toast
1 cup low-fat (1 percent) milk
2 large eggs
2 large egg whites
6 slices French bread, cut 1-inch thick
Preheat oven to 450°F. Coat baking sheet with cooking spray.
To make Citrus Syrup: Whisk together agave nectar, lemon juice, orange zest, and lemon zest in glass measuring cup. Scrape in seeds from vanilla bean; whisk to blend. Heat in microwave on high power 60 seconds or until hot. Cool 10 minutes.
To make French Toast: Whisk together milk, eggs, egg whites, and 1/4 cup Citrus Syrup in large casserole dish. Soak bread slices in mixture until all of custard is absorbed, turning once.
Arrange bread slices on prepared baking sheet. Bake 25 minutes, or until puffed and golden brown. Serve with remaining Citrus Syrup.
nutritional information Per SERVING: Calories: 300; Protein: 11 g; Total Fat: 3 g; Saturated Fat: 1 g; Carbohydrates: 59 g; Cholesterol: 73 mg; Sodium: 385 mg; Fiber: 1 g; Sugar: 32 g
LOW FAT CARROT AND SWEET POTATO SOUP
This is from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “The natural sweetness of this low fat carrot and sweet potato soup is complemented by the spiciness of curry powder and cumin. Full of beta-carotene and a good source of fiber, this is a wonderfully nutritious beginning to a meal or a perfect lunch. Enjoy with whole grain bread or crackers.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves: 6
To view this online, click here.
Ingredients
2 tsp olive oil
1 small onion, finely chopped
2 tsp cumin
2 tbsp curry powder
1 pound bag of baby carrots
1 pound sweet potatoes, peeled and cut into 1-inch pieces
3 1/2 cups fat-free, low sodium vegetable broth
Preparation
Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.
When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.
Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fiber 4.6g, Protein 2.9g
OLD-FASHIONED KETTLE CORN
This comes from the January 2007 issue of Vegetarian Times, and begins, “Everyone knows popcorn's a good diet snack—but homemade kettle corn? Now that's a treat! This recipe will work with any type of popcorn, but air-popped has the fewest calories.” Serves 7 in 30 minutes or less.
To view this online, go to http://www.vegetariantimes.com/recipe/old-fashioned-kettle-corn/.
2 Tbs. vegetable oil
2/3 cup light brown sugar
8 cups popped popcorn
Combine oil, sugar and 2 Tbs. water in saucepan. Bring to a boil, reduce heat to medium, and simmer 3 minutes. Toss popcorn with sugar mixture in large bowl. Cool 5 minutes, then serve, or store in airtight container.
nutritional information Per SERVING: Calories: 174; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 32 g; Sodium: 11 mg; Fiber: 1 g; Sugar: 24 g; Vegan
MAPLE-RAISIN OATMEAL
This also comes from the January 2007 issue of Vegetarian Times, and begins, “This filling breakfast was inspired by Mexican-style oatmeal, which is slow-cooked with cinnamon, whole milk and lots of sugar. Our version uses a little soymilk for a creamy texture.” Serves 4 in 30 minutes or less.
To view this online, go to http://www.vegetariantimes.com/recipe/maple-raisin-oatmeal/.
1 cup old-fashioned rolled oats
1/2 cup raisins
1/4 cup plain soymilk
1/4 cup maple syrup
1 tsp. ground cinnamon
1 tsp. ground ginger
Combine all ingredients with 1 1/2 cups water in large saucepan. Bring to a boil, reduce heat to low, and simmer 5 minutes, or until thick and creamy. Serve immediately.
nutritional information Per SERVING: Calories: 203; Protein: 5 g; Total Fat: 2 g; Carbohydrates: 44 g; Sodium: 10 mg; Fiber: 3 g; Sugar: 25 g; Vegan
CLASSIC MARINARA SAUCE
This comes from Julia Moskin in The New York Times e-newsletter. Julia wrote, “Homemade marinara is almost as fast and tastes immeasurably better than even the best supermarket sauce — and it's made with basic pantry ingredients. All the tricks to a bright red, lively-tasting sauce, made just as it is in the south of Italy (no butter, no onions) are in this recipe. Use a skillet instead of the usual saucepan: the water evaporates quickly, so the tomatoes are just cooked through as the sauce becomes thick.” Time: 25 minutes; Makes about 3 1/2 cups, enough for 1 pound of pasta.
To view this online, go to http://cooking.nytimes.com/recipes/1015987-classic-marinara-sauce.
Ingredients
1 28-ounce can whole San Marzano tomatoes, certified D.O.P. if possible
1/4 cup extra-virgin olive oil
7 garlic cloves, peeled and slivered
Small dried whole chile, or pinch crushed red pepper flakes
1 teaspoon kosher salt
1 large fresh basil sprig, or 1/4 teaspoon dried oregano, more to taste
Preparation
Pour tomatoes into a large bowl and crush with your hands. Pour 1 cup water into can and slosh it around to get tomato juices. Reserve.
In a large skillet (do not use a deep pot) over medium heat, heat the oil. When it is hot, add garlic.
As soon as garlic is sizzling (do not let it brown), add the tomatoes, then the reserved tomato water. Add whole chile or red pepper flakes, oregano (if using) and salt. Stir.
Place basil sprig, including stem, on the surface (like a flower). Let it wilt, then submerge in sauce. Simmer sauce until thickened and oil on surface is a deep orange, about 15 minutes. (If using oregano, taste sauce after 10 minutes of simmering, adding more salt and oregano as needed.) Discard basil and chile (if using).
LEMON-BLUEBERRY SCONES
From Vegetarian Times' May 2005 issue. The recipe begins, "Scones, like biscuits, are most tender when handled minimally. So use a soft touch when mixing and patting the dough. The scones can be made the night before, left unbaked and refrigerated. They can go straight from fridge to oven; just add 5 minutes to the baking time." Makes 16 scones in 30 minutes or less.
To view this recipe online, click here.
2 cups unbleached all-purpose flour
1/4 cup granulated sugar
2 tsp. baking powder
1/2 tsp. salt
3 Tbs. unsalted butter
1/2 cup plus 2 Tbs. low-fat buttermilk
1 tsp. grated lemon zest
1 tsp. vanilla extract
1 large egg
1 cup dried blueberries
Milk for brushing tops
Granulated sugar for tops
Preheat oven to 350°F. Grease baking sheet. In large bowl, mix flour, sugar, baking powder and salt. Cut in butter with pastry blender or two knives until mixture resembles coarse meal.
Mix buttermilk, zest, vanilla and egg in medium bowl. Stir in dried blueberries. Add to flour mixture, stirring just until moist (dough will be sticky).
Turn dough out onto lightly floured surface. Pat into 8-inch circle about 3/4-inch thick. Use 2-inch round cookie cutter to cut out dough. Form scraps into more scones. Place 1/2 inch apart on baking sheet. (If making ahead, stop here, wrap tightly in plastic and refrigerate.) Brush tops with milk, and sprinkle with sugar.
Bake 12 to 14 minutes, until tops are lightly browned.
nutritional information Per SERVING: Calories: 270; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 48 g; Cholesterol: 40 mg; Sodium: 330 mg; Fiber: 3 g; Sugar: 16 g
FRENCH TOAST WITH CITRUS-VANILLA SYRUP
This comes from the May 2008 issue of Vegetarian TImes, and begins, "French toast is usually soaked in a rich egg batter, pan-fried in butter, and made in batches. Here, egg whites and a homemade syrup lighten up the batter, and you bake the slices in one batch so everyone can enjoy a hot, healthful breakfast together." Serves 6.
To view this online, click here.
Citrus Syrup
2 Tbs. extra virgin olive oil, plus more for drizzling
2/3 cup agave nectar
1 Tbs. lemon juice
1 tsp. grated orange zest
1 tsp. grated lemon zest
1/2 vanilla bean, split lengthwise
French Toast
1 cup low-fat (1 percent) milk
2 large eggs
2 large egg whites
6 slices French bread, cut 1-inch thick
Preheat oven to 450°F. Coat baking sheet with cooking spray.
To make Citrus Syrup: Whisk together agave nectar, lemon juice, orange zest, and lemon zest in glass measuring cup. Scrape in seeds from vanilla bean; whisk to blend. Heat in microwave on high power 60 seconds or until hot. Cool 10 minutes.
To make French Toast: Whisk together milk, eggs, egg whites, and 1/4 cup Citrus Syrup in large casserole dish. Soak bread slices in mixture until all of custard is absorbed, turning once.
Arrange bread slices on prepared baking sheet. Bake 25 minutes, or until puffed and golden brown. Serve with remaining Citrus Syrup.
nutritional information Per SERVING: Calories: 300; Protein: 11 g; Total Fat: 3 g; Saturated Fat: 1 g; Carbohydrates: 59 g; Cholesterol: 73 mg; Sodium: 385 mg; Fiber: 1 g; Sugar: 32 g
Friday, April 15, 2016
Friday Recipes
Enjoy!
BLACK BEAN WRAPS
This is from Natalie Monson, RD, About.com’s Childhood Nutrition expert. Natalie wrote, “Does your family ever have a meatless meal? Having a meatless meal every so often is a great idea for several reasons. First, it opens your eyes to other sources of protein, providing variety in your family’s diet. Secondly, some meats are high in saturated fat, so going meatless for a few meals can help to reduce unwanted fat intake and/or give you the opportunity to add healthier fats. And lastly, it could allow you to save some money since meat is generally more expensive than, for instance, beans.
”The Meatless Monday movement began in 2003. Why? Because going meatless once per week may reduce the risk of several chronic preventable conditions. It also helps reduce our carbon footprint by helping to conserve natural resources used in meat production. Would your family consider going meatless once per week?
”One of our family favorites for a meatless meal are black bean wraps. They are so simple to prepare that you can have them on the table in under 30 minutes, and they require minimal cooking.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 8 wraps
To view this online, click here.
Ingredients
1 tsp olive oil
3 cloves of garlic, minced
2 cans black beans, drained and rinsed
About 1/4 cup water
Salt to taste
1 avocado, pitted and sliced into strips
About 4 leaves of kale, washed and dried, with stem removed and roughly chopped
Crumbled feta cheese
1 tomato, diced
8 whole wheat tortillas
Preparation
Warm a small pot on low to medium heat on the stove.
When the pot is warm, add the olive oil and sauté the garlic.
Once the garlic is sautéed, add the black beans and about 1/4 cup of water and heat through.
Mash the beans slightly and add salt to taste.
Once the beans are warm, add a few tablespoons of beans to the center of each tortilla.
Top the beans with sliced avocado, kale, crumbled feta, and tomato, wrap it up, and enjoy.
Note: Natalie added, “Of course, tailor the wrap to your child’s tastes. I have one that loves tomato and cucumber, so he gets those additions. But he dislikes avocado, so I leave it out of his. Another fantastic addition is adding leftover brown rice that you’ve warmed in the microwave. If the kids enjoy assembling their own wraps, set out a “wrap bar” for them to choose their own toppings. For the adults, we add a small amount of diced jalapeno to spice it up or a pinch of Tony Chachere’s Original Creole Seasoning.”
STIR-FRIED BEANS WITH TOFU AND CHILES
This comes from Martha Rose Schulman in The New York Times cooking e-newsletter. Martha wrote, “This crunchy, colorful stir-fry has an added kick from serrano chiles. I can’t resist buying an array of beans when they’re at summer farmers’ markets. I love to mix yellow and green beans in this crunchy, colorful stir-fry, but don’t hesitate to make it if all you can find is green. For added kick and color I threw in some serrano chiles from my garden that had ripened to bright red. Thai chiles will work too.” Time: 7 to 8 minutes; makes 4 servings.
To view this online, click here.
Ingredients
One 14-ounce box firm tofu, drained and cut in 1/4-inch thick, 2-inch by 3/4-inch dominoes
1 to 2 tablespoons soy sauce (to taste)
1 tablespoon Chinese cooking sherry (Shaoxing rice wine) or dry sherry
1/2 cup vegetable stock, chicken stock, or water
1/4 to 1/2 teaspoon salt, to taste
1/4 to 1/2 teaspoon sugar, to taste
1 teaspoon cornstarch or arrowroot dissolved in 2 tablespoons vegetable stock, chicken stock, or water
2 tablespoons peanut, canola, sunflower, or grape seed oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 or 2 Thai or serrano chiles, minced (to taste)
1 pound green beans, or 1/2 pound each yellow and green beans, stem ends trimmed
1 bunch scallions, white and green parts separated
1/2 cup chopped cilantro
Preparation
Drain and dry tofu slices on paper towels. In a small bowl or measuring cup combine soy sauce, rice wine or sherry, and stock or water. Combine salt and sugar in another small bowl and cornstarch slurry in another. Have all ingredients within arm’s length of your pan.
Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Add 1 tablespoon of the oil to the wok or pan and swirl the pan so that the oil coats the sides, then add tofu and stir-fry until lightly colored, 1 to 2 minutes. Remove to a plate.
Swirl in remaining oil, add garlic, ginger and chiles and stir-fry for no more than 10 seconds. Add beans and white parts of the scallions, and stir-fry for 2 minutes. Add salt and sugar, toss together and add soy sauce mixture. Stir-fry for 1 to 2 minutes, until vegetables are crisp-tender. Return tofu to the wok along with scallion greens, cilantro and cornstarch slurry. Stir together just until lightly glazed, and remove from heat. Serve with hot grains or noodles.
Tip
Advance preparation: You can prepare all ingredients hours in advance. Keep in the refrigerator until 15 to 30 minutes before you cook.
MANCHURIAN CAULIFLOWER
This comes from Sam Sifton, also in The New York Times cooking e-newsletter. Time: about 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
About 2 quarts corn or canola oil, for frying
3 eggs
2/3 cup cornstarch
Kosher salt
freshly ground black pepper
1 large or 2 small heads cauliflower, trimmed and cut into florets
2 cloves garlic, peeled and minced
1 cup ketchup
Cayenne pepper, to taste
Cooked white rice, for serving (optional)
Steamed greens, for serving (optional)
Preparation
Put at least 2 inches of oil into a deep-sided, heavy-bottomed pot and bring to 350 degrees on a candy thermometer. (In a bind, put a pinch of flour into the pot; at 350 it will sizzle but won’t burn.)
In a bowl large enough to accommodate the cauliflower, whisk together the eggs and cornstarch. Season with a large pinch of salt and pepper and add the cauliflower. Toss to coat the florets evenly.
Fry the cauliflower in batches, so as not to crowd the pan, making sure that the oil is hot each time you add fresh florets. Cook until the cauliflower begins to mottle, about 4 minutes, then transfer to paper towels to drain.
Now take a tablespoon of the hot oil from the frying pot and place it in a large pan over medium heat, swirling to coat the pan. Add the garlic and fry until fragrant, then add the ketchup, stirring occasionally, until it begins to bubble and caramelize around the edges. Add cayenne pinch by pinch to taste and then the cauliflower. Toss until hot and coated. Serve with white rice and steamed greens, if desired.
OUTRAGEOUS CHOCOLATE CRANBERRY FUDGE CAKE
Not sure where this recipe came from. Possibly Ocean Spray®? That’s the closest I can think of. I received it in an email in early 2009. Makes 10 servings.
Ingredients:
For cake:
2/3 cup semi-sweet chocolate chips
1/2 cup butter or margarine
1 ounce unsweetened chocolate
1 cup Ocean Spray® Whole Berry Cranberry Sauce
1/2 cup sugar
2 large eggs
1 teaspoon vanilla
1/4 cup all-purpose flour
1/2 teaspoon baking powder
For glaze:
1/4 cup whipping cream
1/2 cup semi-sweet chocolate chips
1/4 cup Ocean Spray® Jellied Cranberry Sauce
Directions:
Make cake:
Preheat oven to 325ºF. Line an 8-inch round cake pan with foil. Coat foil with cooking spray. Dust pan with flour, tap to remove excess.
Microwave 2/3 cup chocolate chips, butter and unsweetened chocolate in large microwave-safe bowl on High for 1 minute. Stir until smooth. Microwave for 30 more seconds if necessary to melt chocolate.
Add cranberry sauce and sugar; mix well. Add eggs, vanilla, flour and baking powder mix well. Pour batter in prepared pan.
Bake for 40 minutes or until center is set and a toothpick comes out clean. Cool in pan 30 minutes. Refrigerate 1 hour or until cold.
Make glaze:
Microwave cream and chocolate chips together in medium microwave-safe bowl for 1 minute on High. Stir until smooth. Microwave for 30 more seconds if necessary to melt chocolate. Add cranberry sauce; mix well.
Turn cake out onto serving plate; remove foil. Spread glaze over top allowing some to drip down sides of cake. Chill 1 hour or until glaze is firm. Can be made a day ahead of time. Store at room temperature.
7-LAYER MEATLESS TORTILLA PIE
Tortillas without meat? Yes, most assuredly! This yummy recipe is from FamilyTime.com, and begins, “Black beans and pinto beans are flavored with Pace® Picante Sauce and seasonings to make separate and delicious bean mixtures, which are then layered with flour tortillas and Cheddar cheese, and baked until hot, but into wedges and served.” Prep time: 20 minutes; Cooking time: 40 minutes; Serves: 6 servings (1 wedge each)
To view this online, click here.
Ingredients
2 cans (about 15 ounces each), pinto beans, rinsed and drained
1 cup Pace® Picante Sauce
1/4 teaspoon garlic powder, or 1 clove garlic, minced
2 tablespoons choped fresh cilantro leaves
1 can (about 15 ounces) black beans, rinsed and drained
1 small tomato, chopped (about 1/2 cup)
7 flour tortillas (8-inch)
8 ounces Shredded Cheddar cheese (about 2 cups)
Directions
Mash the pinto beans in a medium bowl with a fork. Stir in 3/4 cup picante sauce and the garlic powder.
Stir the remaining picante sauce, cilantro, black beans and tomato in a medium bowl.
Place 1 tortilla onto a baking sheet. Spread 3/4 cup pinto bean mixture over the tortilla to with 1/2-inch of the edge. Top with 1/4 cheese. Top with 1 tortilla and 2/3 cup black bean mixture. Top with 1/4 cup cheese. Repeat the layers twice more. Top with the remaining tortilla and spread with the remainning pinto bean mixture. Cover with aluminum foil.
Bake at 400 degrees for 40 minutes or until the filling is hot. Uncover the pie. Top with the remaining cheese. Cut the pie into 6 wedges. Serve with additional picante sauce and spring with additional cilantro, if desired.
BOSTON BAKED BEANS
Yield: 16 servings
Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers
Book info: http://diabeticgourmet.com/book_archive/details/12.shtml
Ingredients
1 pound dried navy beans
1 large onion, chopped
2 teaspoons salt
1 tomato, chopped
1/3 cup firmly packed dark brown sugar
3 tablespoons molasses
2 tablespoons cider vinegar
1 tablespoons ketchup
1 tablespoon ground ginger
1 teaspoon dry mustard
1/4 teaspoon ground white pepper
Directions
Place the beans in a strainer and sort through the beans to remove stones, discolored beans, or any other objects. Rinse with cold water until beans are clean, about 2 minutes.
In a large bowl, combine the beans, onion, salt, and enough water to cover them by 2 inches. Let stand 8 hours or overnight at room temperature; do not refrigerate.
Preheat the oven to 300 degrees F.
In a strainer, drain and rinse the beans and onion. Place in a 4-quart saucepan and add the tomato, sugar, molasses, vinegar, ketchup, ginger, mustard, and pepper; stir until blended. Add enough water to cover the beans, about 2 cups. Cover and bake until bubbly and the beans are soft, 5 hours.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 0 g, Cholesterol: 0 mg, Sodium: 50 mg, Carbohydrate: 21 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch
BLACK BEAN WRAPS
This is from Natalie Monson, RD, About.com’s Childhood Nutrition expert. Natalie wrote, “Does your family ever have a meatless meal? Having a meatless meal every so often is a great idea for several reasons. First, it opens your eyes to other sources of protein, providing variety in your family’s diet. Secondly, some meats are high in saturated fat, so going meatless for a few meals can help to reduce unwanted fat intake and/or give you the opportunity to add healthier fats. And lastly, it could allow you to save some money since meat is generally more expensive than, for instance, beans.
”The Meatless Monday movement began in 2003. Why? Because going meatless once per week may reduce the risk of several chronic preventable conditions. It also helps reduce our carbon footprint by helping to conserve natural resources used in meat production. Would your family consider going meatless once per week?
”One of our family favorites for a meatless meal are black bean wraps. They are so simple to prepare that you can have them on the table in under 30 minutes, and they require minimal cooking.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 8 wraps
To view this online, click here.
Ingredients
1 tsp olive oil
3 cloves of garlic, minced
2 cans black beans, drained and rinsed
About 1/4 cup water
Salt to taste
1 avocado, pitted and sliced into strips
About 4 leaves of kale, washed and dried, with stem removed and roughly chopped
Crumbled feta cheese
1 tomato, diced
8 whole wheat tortillas
Preparation
Warm a small pot on low to medium heat on the stove.
When the pot is warm, add the olive oil and sauté the garlic.
Once the garlic is sautéed, add the black beans and about 1/4 cup of water and heat through.
Mash the beans slightly and add salt to taste.
Once the beans are warm, add a few tablespoons of beans to the center of each tortilla.
Top the beans with sliced avocado, kale, crumbled feta, and tomato, wrap it up, and enjoy.
Note: Natalie added, “Of course, tailor the wrap to your child’s tastes. I have one that loves tomato and cucumber, so he gets those additions. But he dislikes avocado, so I leave it out of his. Another fantastic addition is adding leftover brown rice that you’ve warmed in the microwave. If the kids enjoy assembling their own wraps, set out a “wrap bar” for them to choose their own toppings. For the adults, we add a small amount of diced jalapeno to spice it up or a pinch of Tony Chachere’s Original Creole Seasoning.”
STIR-FRIED BEANS WITH TOFU AND CHILES
This comes from Martha Rose Schulman in The New York Times cooking e-newsletter. Martha wrote, “This crunchy, colorful stir-fry has an added kick from serrano chiles. I can’t resist buying an array of beans when they’re at summer farmers’ markets. I love to mix yellow and green beans in this crunchy, colorful stir-fry, but don’t hesitate to make it if all you can find is green. For added kick and color I threw in some serrano chiles from my garden that had ripened to bright red. Thai chiles will work too.” Time: 7 to 8 minutes; makes 4 servings.
To view this online, click here.
Ingredients
One 14-ounce box firm tofu, drained and cut in 1/4-inch thick, 2-inch by 3/4-inch dominoes
1 to 2 tablespoons soy sauce (to taste)
1 tablespoon Chinese cooking sherry (Shaoxing rice wine) or dry sherry
1/2 cup vegetable stock, chicken stock, or water
1/4 to 1/2 teaspoon salt, to taste
1/4 to 1/2 teaspoon sugar, to taste
1 teaspoon cornstarch or arrowroot dissolved in 2 tablespoons vegetable stock, chicken stock, or water
2 tablespoons peanut, canola, sunflower, or grape seed oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 or 2 Thai or serrano chiles, minced (to taste)
1 pound green beans, or 1/2 pound each yellow and green beans, stem ends trimmed
1 bunch scallions, white and green parts separated
1/2 cup chopped cilantro
Preparation
Drain and dry tofu slices on paper towels. In a small bowl or measuring cup combine soy sauce, rice wine or sherry, and stock or water. Combine salt and sugar in another small bowl and cornstarch slurry in another. Have all ingredients within arm’s length of your pan.
Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Add 1 tablespoon of the oil to the wok or pan and swirl the pan so that the oil coats the sides, then add tofu and stir-fry until lightly colored, 1 to 2 minutes. Remove to a plate.
Swirl in remaining oil, add garlic, ginger and chiles and stir-fry for no more than 10 seconds. Add beans and white parts of the scallions, and stir-fry for 2 minutes. Add salt and sugar, toss together and add soy sauce mixture. Stir-fry for 1 to 2 minutes, until vegetables are crisp-tender. Return tofu to the wok along with scallion greens, cilantro and cornstarch slurry. Stir together just until lightly glazed, and remove from heat. Serve with hot grains or noodles.
Tip
Advance preparation: You can prepare all ingredients hours in advance. Keep in the refrigerator until 15 to 30 minutes before you cook.
MANCHURIAN CAULIFLOWER
This comes from Sam Sifton, also in The New York Times cooking e-newsletter. Time: about 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
About 2 quarts corn or canola oil, for frying
3 eggs
2/3 cup cornstarch
Kosher salt
freshly ground black pepper
1 large or 2 small heads cauliflower, trimmed and cut into florets
2 cloves garlic, peeled and minced
1 cup ketchup
Cayenne pepper, to taste
Cooked white rice, for serving (optional)
Steamed greens, for serving (optional)
Preparation
Put at least 2 inches of oil into a deep-sided, heavy-bottomed pot and bring to 350 degrees on a candy thermometer. (In a bind, put a pinch of flour into the pot; at 350 it will sizzle but won’t burn.)
In a bowl large enough to accommodate the cauliflower, whisk together the eggs and cornstarch. Season with a large pinch of salt and pepper and add the cauliflower. Toss to coat the florets evenly.
Fry the cauliflower in batches, so as not to crowd the pan, making sure that the oil is hot each time you add fresh florets. Cook until the cauliflower begins to mottle, about 4 minutes, then transfer to paper towels to drain.
Now take a tablespoon of the hot oil from the frying pot and place it in a large pan over medium heat, swirling to coat the pan. Add the garlic and fry until fragrant, then add the ketchup, stirring occasionally, until it begins to bubble and caramelize around the edges. Add cayenne pinch by pinch to taste and then the cauliflower. Toss until hot and coated. Serve with white rice and steamed greens, if desired.
OUTRAGEOUS CHOCOLATE CRANBERRY FUDGE CAKE
Not sure where this recipe came from. Possibly Ocean Spray®? That’s the closest I can think of. I received it in an email in early 2009. Makes 10 servings.
Ingredients:
For cake:
2/3 cup semi-sweet chocolate chips
1/2 cup butter or margarine
1 ounce unsweetened chocolate
1 cup Ocean Spray® Whole Berry Cranberry Sauce
1/2 cup sugar
2 large eggs
1 teaspoon vanilla
1/4 cup all-purpose flour
1/2 teaspoon baking powder
For glaze:
1/4 cup whipping cream
1/2 cup semi-sweet chocolate chips
1/4 cup Ocean Spray® Jellied Cranberry Sauce
Directions:
Make cake:
Preheat oven to 325ºF. Line an 8-inch round cake pan with foil. Coat foil with cooking spray. Dust pan with flour, tap to remove excess.
Microwave 2/3 cup chocolate chips, butter and unsweetened chocolate in large microwave-safe bowl on High for 1 minute. Stir until smooth. Microwave for 30 more seconds if necessary to melt chocolate.
Add cranberry sauce and sugar; mix well. Add eggs, vanilla, flour and baking powder mix well. Pour batter in prepared pan.
Bake for 40 minutes or until center is set and a toothpick comes out clean. Cool in pan 30 minutes. Refrigerate 1 hour or until cold.
Make glaze:
Microwave cream and chocolate chips together in medium microwave-safe bowl for 1 minute on High. Stir until smooth. Microwave for 30 more seconds if necessary to melt chocolate. Add cranberry sauce; mix well.
Turn cake out onto serving plate; remove foil. Spread glaze over top allowing some to drip down sides of cake. Chill 1 hour or until glaze is firm. Can be made a day ahead of time. Store at room temperature.
7-LAYER MEATLESS TORTILLA PIE
Tortillas without meat? Yes, most assuredly! This yummy recipe is from FamilyTime.com, and begins, “Black beans and pinto beans are flavored with Pace® Picante Sauce and seasonings to make separate and delicious bean mixtures, which are then layered with flour tortillas and Cheddar cheese, and baked until hot, but into wedges and served.” Prep time: 20 minutes; Cooking time: 40 minutes; Serves: 6 servings (1 wedge each)
To view this online, click here.
Ingredients
2 cans (about 15 ounces each), pinto beans, rinsed and drained
1 cup Pace® Picante Sauce
1/4 teaspoon garlic powder, or 1 clove garlic, minced
2 tablespoons choped fresh cilantro leaves
1 can (about 15 ounces) black beans, rinsed and drained
1 small tomato, chopped (about 1/2 cup)
7 flour tortillas (8-inch)
8 ounces Shredded Cheddar cheese (about 2 cups)
Directions
Mash the pinto beans in a medium bowl with a fork. Stir in 3/4 cup picante sauce and the garlic powder.
Stir the remaining picante sauce, cilantro, black beans and tomato in a medium bowl.
Place 1 tortilla onto a baking sheet. Spread 3/4 cup pinto bean mixture over the tortilla to with 1/2-inch of the edge. Top with 1/4 cheese. Top with 1 tortilla and 2/3 cup black bean mixture. Top with 1/4 cup cheese. Repeat the layers twice more. Top with the remaining tortilla and spread with the remainning pinto bean mixture. Cover with aluminum foil.
Bake at 400 degrees for 40 minutes or until the filling is hot. Uncover the pie. Top with the remaining cheese. Cut the pie into 6 wedges. Serve with additional picante sauce and spring with additional cilantro, if desired.
BOSTON BAKED BEANS
Yield: 16 servings
Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers
Book info: http://diabeticgourmet.com/book_archive/details/12.shtml
Ingredients
1 pound dried navy beans
1 large onion, chopped
2 teaspoons salt
1 tomato, chopped
1/3 cup firmly packed dark brown sugar
3 tablespoons molasses
2 tablespoons cider vinegar
1 tablespoons ketchup
1 tablespoon ground ginger
1 teaspoon dry mustard
1/4 teaspoon ground white pepper
Directions
Place the beans in a strainer and sort through the beans to remove stones, discolored beans, or any other objects. Rinse with cold water until beans are clean, about 2 minutes.
In a large bowl, combine the beans, onion, salt, and enough water to cover them by 2 inches. Let stand 8 hours or overnight at room temperature; do not refrigerate.
Preheat the oven to 300 degrees F.
In a strainer, drain and rinse the beans and onion. Place in a 4-quart saucepan and add the tomato, sugar, molasses, vinegar, ketchup, ginger, mustard, and pepper; stir until blended. Add enough water to cover the beans, about 2 cups. Cover and bake until bubbly and the beans are soft, 5 hours.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 0 g, Cholesterol: 0 mg, Sodium: 50 mg, Carbohydrate: 21 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch
Thursday, April 14, 2016
Thursday Recipes
Here are six yummy vegetarian recipes to try your hand at. Enjoy!
COCONUT CREAM PIE
This is from Kim Severson in The New York Times cooking e-newsletter. Kim wrote, “Coconut cream pie can assume all kinds of variations, with coconut extracts or coconut cream added to enhance the flavor. My mother’s version, which I grew up eating, is a more subtle, custardy version, with a balance of coconut and vanilla. It uses an old-fashioned technique called scalding, popular in the days before milk was pasteurized. Here it is used to change the texture of the milk and enhance its flavor. You can use the same sweetened, untoasted coconut to top the pie that you use in the filling, but the unsweetened, toasted coconut lends some nutty depth.” Time: 1 hour, plus chilling time; makes 8 servings.
To view this online, click here.
Ingredients
1 Prepared 9-inch pie shell
For the Filling:
2 cups milk
3 egg yolks
1/2 cup sugar
1/2 teaspoon salt
2 1/2 tablespoons cornstarch
1 tablespoon butter, melted
1/2 teaspoon vanilla
1 cup sweetened, flaked coconut
For the Meringue:
1/2 cup unsweetened coconut
3 egg whites
1/4 teaspoon cream of tartar
6 tablespoons sugar
Preparation
Partially blind-bake the pie shell: Heat oven to 425 degrees. Roll out chilled pie dough and place in a 9-inch pie pan. (Glass is best.) Trim and flute or crimp the edges, pierce the bottom crust with a fork 6 or 8 times, then cover with a large square of parchment or foil. It should hang over the edges. Carefully pour 2 or 3 cups of dried beans or pie weights onto the foil or parchment, and spread evenly so they reach up the sides of the pie. Bake 12 to 16 minutes or until crust is lightly browned. If crust edges are browning too quickly, make a little collar from foil and cover for remaining baking time.
Make the filling: Scald milk by placing it in a saucepan over medium heat. Stir frequently until it just begins to foam and bubble around the edges. Set aside to let cool slightly. In the top of a double boiler, or in another saucepan that will fit over a pot of boiling water, beat together egg yolks, sugar, salt and cornstarch. Stir in melted butter, then add the milk.
Place the saucepan over the boiling water and whisk until the mixture thickens. This will take 2 to 5 minutes. Remove from heat, stir in vanilla and sweetened coconut until well distributed. Pour into the pie shell.
Make the meringue: Toast the unsweetened coconut lightly in a small sauté pan on the stove over medium heat, stirring frequently to prevent burning. Set aside. In a stand mixer or with a bowl and whisk, mix egg whites and cream of tartar until the mixture is foamy. If using a stand mixer, keep speed on medium. Then, turn mixer to high and gradually pour in sugar, a tablespoon at a time. If whisking, make sure sugar is dissolved before each new addition of sugar. Keep beating until the meringue is glossy and forms soft peaks. Be careful not to whip into stiff peaks.
Pour the meringue over the pie filling. Using a spatula (an offset version works well), scoot the meringue to the edge of the crust so it forms a seal. Swirl the spatula through the rest of the meringue, distributing it evenly and dipping the edge of the spatula across the top of the meringue to make little peaks. Sprinkle evenly with the unsweetened coconut.
Bake 15 to 20 minutes, or until meringue is golden brown. Cool on a wire rack. Refrigerate for at least 3 hours before serving.
ROOT VEGETABLE SOUP
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Here's a simple, robust, cold-weather soup that you can make with almost any mixture of root vegetables you have to hand: carrots, parsnips, celery root, turnips, rutabaga, sweet or regular potato. Flavored with garlic, rosemary and bay leaves on top of a saute of onions and celery, it's an earthy, sweet, and warming meal for days where the air has some bite. Top with a drizzle of olive oil and lemon juice, some grated cheese, flaky salt and a shower of black pepper.” Time: 1 hour; makes 6 to 8 servings.
To view this online, click here.
Ingredients
6 tablespoons unsalted butter
1 large onion or 2 leeks (white and light green part only), chopped
2 to 3 celery stalks, diced
3 garlic cloves, finely chopped
3 rosemary or thyme branches
2 bay leaves
3 1/2 pounds mixed root vegetables (carrot, parsnip, celery root, turnip, rutabaga, sweet or regular potato), peeled and cut into 1-inch chunks
2 teaspoons fine sea salt, more as needed
1/2 teaspoon black pepper, more as needed
Juice of 1/2 lemon, more for serving
Extra-virgin olive oil
Flaky sea salt
Crushed Aleppo, Urfa or other chile flakes, optional
Grated Parmesan or pecorino, optional
Preparation
Melt butter in a large, heavy-bottomed pot. Stir in onion and celery. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. Stir in garlic, rosemary and bay leaves; cook 1 minute more. Add root vegetables, 8 cups water, salt and pepper. Bring to a boil; reduce heat to medium and simmer, covered, until vegetables are tender, 30 to 40 minutes.
Remove and discard rosemary branches and bay leaves. Using an immersion blender, purée soup until smooth. (Alternatively, you can purée the soup in batches in a blender or food processor.) If the soup is too thick, add a little water. Season with lemon juice and more salt to taste.
To serve, ladle soup into bowls and top with a drizzle of olive oil, a few drops of lemon juice, flaky salt and crushed chile or grated cheese, if desired.
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
OVEN-CRISP BLACK BEAN AND CORN FLAUTASS
This comes from the January 2007 issue of Vegetarian Times, page 67. It begins, “This recipe proves that corn tortillas don'’t need to be fried to have the same satisfying crunch as tortilla chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 tsp. olive oil
1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz. cans black beans, rinsed and drained
2 tsp. chili powder
1 16-oz. tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
1/4 cup chopped cilantro
Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
Stir in beans, chili powder, and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
Preheat oven to 425°F. Coat 2 large baking sheets with cooking spray. Spoon ⅓ cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.
Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.
nutritional information Per Serving (2 flautas): Calories: 286; Protein: 11 g; Total Fat: 3 g; Saturated Fat: 0.5 g; Carbohydrates: 56 g; Cholesterol: 0 mg; Sodium: 435 mg; Fiber: 11 g; Sugar: 9 g;Vegan; Gluten-Free
CREAMY DARK CHOCOLATE PUDDING
This is also from the January 2007 issue of Vegetarian Times, and begins, “This dessert tastes like a gourmet version of the ones in the pop-top cans you ate as a kid.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/creamy-dark-chocolate-pudding-2/.
2 cups plain soymilk, divided
2 Tbs. cornstarch
1/4 cup unsweetened cocoa powder
1/4 cup vegan semisweet chocolate chips, such as Sunspire
3 Tbs. sugar
1 Tbs. instant decaffeinated coffee granules
Pinch ground nutmeg
1 tsp. vanilla extract
Whisk together 1/2 cup soymilk and cornstarch in small bowl. Set aside.
Combine remaining 11/2 cups soymilk, cocoa, chocolate chips, sugar, coffee and nutmeg in large saucepan. Warm over medium heat until chocolate chips have melted. Whisk in cornstarch mixture, and cook 10 minutes over medium-low heat, or until pudding thickens and begins to boil. Remove from heat, and stir in vanilla.
Divide pudding among 4 custard cups. Chill well before serving.
nutritional information Per SERVING: Calories: 163; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 25 g; Sodium: 39 mg; Fiber: 2 g; Sugar: 12 g; Vegan
QUINOA-STUFFED PEPPERS
This comes from February 2009 issue of Vegetarian Times, page 66. It begins, “This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.” Serves 8.
To view this online, click here.
1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (1/2 cup)
1 Tbs. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 1/2 cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed
Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.
nutritional information Per Stuffed pepper: Calories: 279; Protein: 14 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 36 g; Cholesterol: 15 mg; Sodium: 518 mg; Fiber: 10 g; Sugar: 9 g; Gluten-Free
COCONUT CREAM PIE
This is from Kim Severson in The New York Times cooking e-newsletter. Kim wrote, “Coconut cream pie can assume all kinds of variations, with coconut extracts or coconut cream added to enhance the flavor. My mother’s version, which I grew up eating, is a more subtle, custardy version, with a balance of coconut and vanilla. It uses an old-fashioned technique called scalding, popular in the days before milk was pasteurized. Here it is used to change the texture of the milk and enhance its flavor. You can use the same sweetened, untoasted coconut to top the pie that you use in the filling, but the unsweetened, toasted coconut lends some nutty depth.” Time: 1 hour, plus chilling time; makes 8 servings.
To view this online, click here.
Ingredients
1 Prepared 9-inch pie shell
For the Filling:
2 cups milk
3 egg yolks
1/2 cup sugar
1/2 teaspoon salt
2 1/2 tablespoons cornstarch
1 tablespoon butter, melted
1/2 teaspoon vanilla
1 cup sweetened, flaked coconut
For the Meringue:
1/2 cup unsweetened coconut
3 egg whites
1/4 teaspoon cream of tartar
6 tablespoons sugar
Preparation
Partially blind-bake the pie shell: Heat oven to 425 degrees. Roll out chilled pie dough and place in a 9-inch pie pan. (Glass is best.) Trim and flute or crimp the edges, pierce the bottom crust with a fork 6 or 8 times, then cover with a large square of parchment or foil. It should hang over the edges. Carefully pour 2 or 3 cups of dried beans or pie weights onto the foil or parchment, and spread evenly so they reach up the sides of the pie. Bake 12 to 16 minutes or until crust is lightly browned. If crust edges are browning too quickly, make a little collar from foil and cover for remaining baking time.
Make the filling: Scald milk by placing it in a saucepan over medium heat. Stir frequently until it just begins to foam and bubble around the edges. Set aside to let cool slightly. In the top of a double boiler, or in another saucepan that will fit over a pot of boiling water, beat together egg yolks, sugar, salt and cornstarch. Stir in melted butter, then add the milk.
Place the saucepan over the boiling water and whisk until the mixture thickens. This will take 2 to 5 minutes. Remove from heat, stir in vanilla and sweetened coconut until well distributed. Pour into the pie shell.
Make the meringue: Toast the unsweetened coconut lightly in a small sauté pan on the stove over medium heat, stirring frequently to prevent burning. Set aside. In a stand mixer or with a bowl and whisk, mix egg whites and cream of tartar until the mixture is foamy. If using a stand mixer, keep speed on medium. Then, turn mixer to high and gradually pour in sugar, a tablespoon at a time. If whisking, make sure sugar is dissolved before each new addition of sugar. Keep beating until the meringue is glossy and forms soft peaks. Be careful not to whip into stiff peaks.
Pour the meringue over the pie filling. Using a spatula (an offset version works well), scoot the meringue to the edge of the crust so it forms a seal. Swirl the spatula through the rest of the meringue, distributing it evenly and dipping the edge of the spatula across the top of the meringue to make little peaks. Sprinkle evenly with the unsweetened coconut.
Bake 15 to 20 minutes, or until meringue is golden brown. Cool on a wire rack. Refrigerate for at least 3 hours before serving.
ROOT VEGETABLE SOUP
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Here's a simple, robust, cold-weather soup that you can make with almost any mixture of root vegetables you have to hand: carrots, parsnips, celery root, turnips, rutabaga, sweet or regular potato. Flavored with garlic, rosemary and bay leaves on top of a saute of onions and celery, it's an earthy, sweet, and warming meal for days where the air has some bite. Top with a drizzle of olive oil and lemon juice, some grated cheese, flaky salt and a shower of black pepper.” Time: 1 hour; makes 6 to 8 servings.
To view this online, click here.
Ingredients
6 tablespoons unsalted butter
1 large onion or 2 leeks (white and light green part only), chopped
2 to 3 celery stalks, diced
3 garlic cloves, finely chopped
3 rosemary or thyme branches
2 bay leaves
3 1/2 pounds mixed root vegetables (carrot, parsnip, celery root, turnip, rutabaga, sweet or regular potato), peeled and cut into 1-inch chunks
2 teaspoons fine sea salt, more as needed
1/2 teaspoon black pepper, more as needed
Juice of 1/2 lemon, more for serving
Extra-virgin olive oil
Flaky sea salt
Crushed Aleppo, Urfa or other chile flakes, optional
Grated Parmesan or pecorino, optional
Preparation
Melt butter in a large, heavy-bottomed pot. Stir in onion and celery. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. Stir in garlic, rosemary and bay leaves; cook 1 minute more. Add root vegetables, 8 cups water, salt and pepper. Bring to a boil; reduce heat to medium and simmer, covered, until vegetables are tender, 30 to 40 minutes.
Remove and discard rosemary branches and bay leaves. Using an immersion blender, purée soup until smooth. (Alternatively, you can purée the soup in batches in a blender or food processor.) If the soup is too thick, add a little water. Season with lemon juice and more salt to taste.
To serve, ladle soup into bowls and top with a drizzle of olive oil, a few drops of lemon juice, flaky salt and crushed chile or grated cheese, if desired.
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
OVEN-CRISP BLACK BEAN AND CORN FLAUTASS
This comes from the January 2007 issue of Vegetarian Times, page 67. It begins, “This recipe proves that corn tortillas don'’t need to be fried to have the same satisfying crunch as tortilla chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 tsp. olive oil
1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz. cans black beans, rinsed and drained
2 tsp. chili powder
1 16-oz. tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
1/4 cup chopped cilantro
Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
Stir in beans, chili powder, and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
Preheat oven to 425°F. Coat 2 large baking sheets with cooking spray. Spoon ⅓ cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.
Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.
nutritional information Per Serving (2 flautas): Calories: 286; Protein: 11 g; Total Fat: 3 g; Saturated Fat: 0.5 g; Carbohydrates: 56 g; Cholesterol: 0 mg; Sodium: 435 mg; Fiber: 11 g; Sugar: 9 g;Vegan; Gluten-Free
CREAMY DARK CHOCOLATE PUDDING
This is also from the January 2007 issue of Vegetarian Times, and begins, “This dessert tastes like a gourmet version of the ones in the pop-top cans you ate as a kid.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/creamy-dark-chocolate-pudding-2/.
2 cups plain soymilk, divided
2 Tbs. cornstarch
1/4 cup unsweetened cocoa powder
1/4 cup vegan semisweet chocolate chips, such as Sunspire
3 Tbs. sugar
1 Tbs. instant decaffeinated coffee granules
Pinch ground nutmeg
1 tsp. vanilla extract
Whisk together 1/2 cup soymilk and cornstarch in small bowl. Set aside.
Combine remaining 11/2 cups soymilk, cocoa, chocolate chips, sugar, coffee and nutmeg in large saucepan. Warm over medium heat until chocolate chips have melted. Whisk in cornstarch mixture, and cook 10 minutes over medium-low heat, or until pudding thickens and begins to boil. Remove from heat, and stir in vanilla.
Divide pudding among 4 custard cups. Chill well before serving.
nutritional information Per SERVING: Calories: 163; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 25 g; Sodium: 39 mg; Fiber: 2 g; Sugar: 12 g; Vegan
QUINOA-STUFFED PEPPERS
This comes from February 2009 issue of Vegetarian Times, page 66. It begins, “This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.” Serves 8.
To view this online, click here.
1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (1/2 cup)
1 Tbs. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 1/2 cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed
Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.
nutritional information Per Stuffed pepper: Calories: 279; Protein: 14 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 36 g; Cholesterol: 15 mg; Sodium: 518 mg; Fiber: 10 g; Sugar: 9 g; Gluten-Free
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