Finally, Friday! Here are today's six recipes to help you through the weekend. Enjoy!
QUINOA AND VEGETABLE STUFFED PEPPERS
This comes from Rachel Ray, star of The Food Network’s Rachael Ray’s Week In A Day. Total Time: 1 hr 10 min; Prep: 25 min; Cook: 45 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/quinoa-and-vegetable-stuffed-peppers-recipe.html?oc=linkback
Ingredients
1 cup quinoa
2 cups chicken or vegetable stock
6 small bell peppers, mixed colors, seeded and halved
3 tablespoons EVOO, plus extra for drizzling
Salt and freshly ground black pepper
4 cloves garlic, thinly sliced
1 small firm eggplant, trimmed of half the skin, chopped
1 small to medium firm zucchini, seeded and chopped
1 red onion, chopped
1 fresh chile pepper, such as Fresno, thinly sliced, or 1 teaspoon dried crushed pepper
1/2 cup fresh flat-leaf parsley leaves, chopped
1/4 cup fresh mint leaves, a handful, chopped
2 plum tomatoes, chopped
1 cup crumbled feta or ricotta salata cheese
Directions
Preheat the oven to 450 degrees F.
Bring the quinoa and stock to a boil. Cover and simmer until the liquid is absorbed and the grain looks translucent, 12 to 15 minutes. Then fluff with a fork. You will have about 4 cups of cooked grain.
Drizzle the bell pepper halves with EVOO and season both sides with salt and pepper. Roast cut-side down until the skins begin to char and the peppers are just tender, about 20 minutes. Remove from the oven and cool to room temp, then arrange in a baking dish cut-side up.
Meanwhile, heat 3 tablespoons EVOO, 3 turns of the pan, over medium-high heat. Add the garlic, eggplant, zucchini, onions and chiles, and season with salt and pepper. Cook partially covered to tender, 10 to 12 minutes. Add the herbs and tomatoes, and combine with the quinoa.
Fill the pepper halves with the quinoa and vegetable stuffing and drizzle with EVOO. Cool and chill for a make-ahead meal. To serve, roast in a 375 degree F oven until the peppers are hot through. Serve the pepper halves topped with lots of cheese crumbles.
BROCCOLI SALAD
This comes from Trisha Yearwood, star of The Food Network’s Trisha’s Southern Kitchen. Not only can she sing, but what a cook! Total Time: 1 hr 20 min; Prep: 15 min; Inactive: 1 hr; Cook: 5 min; Yield: 10 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/trisha-yearwood/broccoli-salad-recipe.html?oc=linkback
Ingredients
8 ounces bacon
Salt
5 cups small broccoli florets
1 cup mayonnaise
1 tablespoon cider vinegar
1/3 cup chopped onion
1/4 cup sugar
3/4 cup raisins
1/2 cup sunflower kernels
Directions
Cut the bacon into small pieces and cook over medium heat just until crisp; drain on paper towels.
Bring a large saucepan of salted water to a boil. Add the broccoli and blanch until bright green and slightly softened, about 3 minutes. Drain well, run under cold water to stop the cooking, and drain again.
In a mixing bowl, combine the mayonnaise, vinegar, onion, sugar and raisins. Add the broccoli and toss the coat with the dressing. Refrigerate for 1 hour. Just before servings, fold in the sunflower kernels and the bacon pieces. Serve immediately.
CUBAN BLACK BEAN AND POTATO SOUP
This is from page 52 of the March 2011 issue of Vegetarian Times, and begins, “The distinctive flavor of this soup comes from a sofrito, a puréed mix of onions, garlic, and bell peppers.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 medium onion, diced (1 1/2 cups)
1 small red bell pepper, diced (1 cup)
1 small green bell pepper, diced (1 cup)
6 cloves garlic, peeled and sliced
6 cups cooked black beans, divided
3 medium potatoes, peeled and diced (2 1/2 cups)
2 Tbs. white wine vinegar
1 Tbs. ground cumin
1 Tbs. fresh oregano leaves
1 bay leaf
1/2 tsp. salt
Diced red onion and green bell pepper for garnish
Sauté onion, bell peppers, and garlic in saucepan with a little water or vegetable broth over medium heat 2 to 3 minutes, or until vegetables soften. Transfer to blender, and purée until smooth. Add 3 cups beans and 6 to 7 cups water; purée until mixture is consistency of thick soup.
Return mixture to saucepan, and add remaining beans, potatoes, vinegar, cumin, oregano, bay leaf, and salt. Bring to a simmer. Reduce heat to medium-low, and simmer, covered, 20 minutes, or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and green bell pepper.
nutritional information Per 1-cup serving: Calories: 321; Protein: 18 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 62 g; Cholesterol: 0 mg; Sodium: 610 mg; Fiber: 18 g; Sugar: 4 g; Vegan; Gluten-Free
PASTA WITH FRESH TOMATO SAUCE AND RICOTTA
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This wonderful pasta is made with nothing more than fresh tomato sauce and good ricotta, plus a little pecorino. It’s most delicious if you keep the pasta quite al dente; use just enough sauce, no more; give it a good pinch of crushed red pepper; and season it with enough salt of course. For the best results, use good quality imported noodles made from hard Durum wheat.” Time: 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 pound dried pasta, such as farfalle or penne
Salt and pepper
2 tablespoons butter, softened
Crushed red pepper (optional)
2 1/2 cups Quick Fresh Tomato Sauce, warm (see recipe, which follows)
6 ounces ultra-fresh ricotta, at room temperature
Grated pecorino
Basil leaves, for garnish
Preparation
Cook the pasta in a large pot of well-salted water, making sure to keep it quite al dente.
Put butter in a wide deep skillet over medium heat. Add drained pasta to the pan and season with salt, pepper and crushed red pepper, if using.
Add tomato sauce gradually and stir to coat pasta, using only enough sauce for a light coating (you may not need the entire 2 1/2 cups).
Transfer pasta to a warm serving bowl and dot top with spoonfuls of ricotta. Sprinkle lightly with pecorino and garnish with a few torn basil leaves.
QUICK FRESH TOMATO SAUCE
This also comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “In August and September, when tomatoes are at their ripest, make a batch of fresh tomato sauce. At the market, look for the cracked, slightly bruised tomatoes sold at a discount. The flesh of the tomato should be dense, sweet and blood red. This makes a very fresh- and bright-tasting sauce in a manageable small batch. Take advantage of good tasty tomatoes and fill a few zip-top bags for the freezer.” Time: 30 minutes; makes about 2 1/ 2 cups.
To view this online, click here.
Ingredients
5 pounds tomatoes
3/4 teaspoon salt
2 tablespoons olive oil
1 tablespoon tomato paste
1 garlic clove, halved
1 basil sprig
1 bay leaf
Preparation
Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 4 cups.
Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.
Reduce the sauce by almost half, stirring occasionally, to produce about 2 1/2 cups medium-thick sauce, 10 to 15 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
Friday, June 24, 2016
Thursday, June 23, 2016
Thursday Recipes
Here are today's six vegetarian recipes to help you through the day. Enjoy!
BLACKBERRY-RHUBARB FOOL
This comes from the March 2007 issue of Vegetarian Times, and begins, “Foolishly simple to make, this old-fashioned English dessert marries a fruit purée with whipped cream. To cut down on calories, we folded drained vanilla yogurt into a small amount of real whipped cream.” Serve 6.
To view this online, click here.
3 cups chopped fresh or frozen rhubarb (about 12 oz.)
1 1/2 cups frozen blackberries, divided
1/3 cup sugar
1 Tbs. orange juice
1/4 tsp. ground cinnamon
2 6-oz. containers low-fat vanilla yogurt (1 1/4 cups)
1/3 cup whipping cream
1 Tbs. crushed vanilla wafers
Combine rhubarb, 1 cup berries, sugar, orange juice and cinnamon in saucepan. Bring to a simmer over medium-high heat, stirring constantly. Reduce heat to medium low, cover, and cook 5 minutes, stirring often. Remove lid and cook 3 to 5 minutes, or until rhubarb is tender and mixture has broken down into a chunky purée, stirring often. Cool completely.
Meanwhile, line sieve or colander with cheesecloth or coffee filters, and set over bowl. Spread yogurt in sieve, and let drain in refrigerator 1 to 1 1/2 hours, or overnight.
Chill mixing bowl and beaters in freezer 1 hour, or overnight. (This will make it easier to whip cream.) Put remaining 1/2 cup blackberries in refrigerator.
Fold yogurt into rhubarb mixture with spatula. Whip cream in chilled bowl with electric mixer until soft peaks form. Fold into rhubarb-yogurt mixture, leaving distinct swirls. Spoon into dessert dishes, and garnish with wafer crumbs and thawed blackberries.
nutritional information Per SERVING: Calories: 157; Protein: 4 g; Total Fat: 6 g; Saturated Fat: 3.5 g; Carbohydrates: 25 g; Sodium: 41 mg; Fiber: 3 g; Sugar: 20 g
PINEAPPLE-COCONUT SORBET
This also comes from the March 2007 issue of Vegetarian Times. It begins, “Desserts don't get faster or easier than this: Frozen fruit plus a food processor equal a refreshing sorbet.” Serves 6 in 30 minutes or less.
To view this online, click here.
1/3 cup coconut chips or flaked coconut, optional
1 16-oz. pkg. unsweetened frozen pineapple chunks (3 cups)
1/3 cup sugar
1/2 cup light unsweetened coconut milk, chilled
2 Tbs. lime juice
Preheat oven to 300°F if using coconut chips. Spread on small baking sheet, and toast 5 to 10 minutes, or until light golden, stirring occasionally. Cool, and store in airtight container.
Pulse pineapple and sugar in food processor until finely chopped. Combine coconut milk and lime juice in small bowl. Pour coconut milk mixture gradually through feed tube, with machine running. Process until smooth and creamy, stopping once or twice to scrape down bowl.
Serve sorbet, garnished with coconut chips if desired. To store, transfer to airtight container, and freeze. Place in refrigerator 30 minutes before serving to soften slightly, or microwave at low (20%) power, 1 to 2 minutes.
nutritional information Per SERVING: Calories: 107; Protein: 1 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 19 g; Sodium: 4 mg; Fiber: 1 g; Sugar: 16 g; Vegan
LEMON POTATO SALD WITH MINT
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This light and refreshing potato salad is the antithesis of the usual, creamy, mayonnaise-based recipes. The mint and scallion add a bright, herbal flavor while the sprinkle of chile lends a kick. Make this the morning you plan to serve it and let it marinate at room temperature all day long. Or refrigerate for longer storage but be sure to bring it to room temperature before serving. Other herbs like cilantro, parsley, tarragon and sage can be substituted for the mint; adjust the quantity to taste.” Yield: 8 servings; Time: 45 minutes.
To view this online, click here.
Ingredients
2 pounds small waxy white or yellow potatoes, roughly about the same size
Juice of 1 lemon, more for serving
1 1/2 teaspoons kosher salt, more as needed
1/2 cup extra-virgin olive oil
1/2 cup thinly sliced scallions, white and light green parts, more for serving
1/4 cup torn mint leaves, more for serving
1/4 teaspoon Turkish pepper, more for serving
Preparation
Place whole unpeeled potatoes in a large pot with enough salted water to cover by 1 inch. Bring to a boil over medium-high heat and cook until potatoes are just tender, 15 to 25 minutes depending upon size. Drain and cut potatoes into 1 1/2-inch chunks as soon as you can handle them.
In a bowl, whisk together lemon juice, salt and olive oil.
Transfer hot potatoes to a large bowl and toss with dressing, scallions, mint and Turkish pepper. Let cool to room temperature, or refrigerate until ready to use. Just before serving, top with additional lemon juice, scallions, mint and Turkish pepper.
TOFU WITH HOT CHIPOTLE BARBECUE SAUCE
This comes from Martha Rose Schulman, also in The New York Times cooking e-newsletter. Martha wrote, “Instead of throwing out the adobo sauce that canned chipotle peppers are packed in, use it for this sauce. You can marinate the tofu in it for an extra-hot dish, or just brush it on cooked or uncooked tofu. This makes enough for a pound of tofu.” Yield: 1/2 cup.
This was featured in “Tofu Dresses To Beat the Heat”, and can also be found by clicking here.
Ingredients
1 tablespoon adobo sauce from canned chipotles
2 teaspoons light or dark brown sugar
Salt to taste
1/4 cup ketchup
2 tablespoons unrefined peanut oil or extra virgin olive oil
1 teaspoon soy sauce
1 to 2 tablespoons water (more to taste)
Preparation
Mix together all of the ingredients. Brush on seared or grilled tofu as soon as it comes off the heat, or onto uncooked slices.
Tip
Advance preparation: This keeps for a week in the refrigerator.
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
GEMELLI WITH BLISTERED CHERRY TOMATOES, CHICKPEAS, AND SMOKED PAPRIKA
This recipe comes from the September 2015 issue of Vegetarian Times, page 28, and begins, “For an extra kick of flavor, sprinkle this spicy-smoky dish with quartered Kalamata olives.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 Tbs. olive oil
16 oz. cherry, tear drop, or grape tomatoes (about 3 cups)
1 clove garlic, minced (1 tsp.)
1/2tsp. smoked paprika
1/4 tsp. red pepper flakes
2 Tbs. chopped fresh Italian parsley
1 Tbs. chopped fresh marjoram
1 15-oz. can chickpeas, rinsed and drained
8 oz. gemelli
1 cup crumbled reduced-fat feta cheese, optional
Heat 1 Tbs. oil in large non-stick skillet over high heat. Add tomatoes, and cook 10 minutes, or until tomatoes blister in spots, stirring occasionally. Stir in remaining 1 Tbs. oil, garlic, paprika, and red pepper flakes. Fold in parsley and marjoram, then chickpeas. Remove from heat.
Meanwhile, cook gemelli in large pot of boiling salted water according to package directions. Drain, reserving 3/4 cup cooking liquid.
Add gemelli to tomato-chickpea mixture in skillet, and toss to coat. Mix in enough reserved cooking liquid to moisten. Season with salt and pepper, if desired, and serve sprinkled with feta (if using).
nutritional information Per Per 1 1/2-cup serving: Calories: 393; Protein: 13 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 64 g; Cholesterol: 0 mg; Sodium: 248 mg; Fiber: 8 g; Sugar: 8 g
BLACKBERRY-RHUBARB FOOL
This comes from the March 2007 issue of Vegetarian Times, and begins, “Foolishly simple to make, this old-fashioned English dessert marries a fruit purée with whipped cream. To cut down on calories, we folded drained vanilla yogurt into a small amount of real whipped cream.” Serve 6.
To view this online, click here.
3 cups chopped fresh or frozen rhubarb (about 12 oz.)
1 1/2 cups frozen blackberries, divided
1/3 cup sugar
1 Tbs. orange juice
1/4 tsp. ground cinnamon
2 6-oz. containers low-fat vanilla yogurt (1 1/4 cups)
1/3 cup whipping cream
1 Tbs. crushed vanilla wafers
Combine rhubarb, 1 cup berries, sugar, orange juice and cinnamon in saucepan. Bring to a simmer over medium-high heat, stirring constantly. Reduce heat to medium low, cover, and cook 5 minutes, stirring often. Remove lid and cook 3 to 5 minutes, or until rhubarb is tender and mixture has broken down into a chunky purée, stirring often. Cool completely.
Meanwhile, line sieve or colander with cheesecloth or coffee filters, and set over bowl. Spread yogurt in sieve, and let drain in refrigerator 1 to 1 1/2 hours, or overnight.
Chill mixing bowl and beaters in freezer 1 hour, or overnight. (This will make it easier to whip cream.) Put remaining 1/2 cup blackberries in refrigerator.
Fold yogurt into rhubarb mixture with spatula. Whip cream in chilled bowl with electric mixer until soft peaks form. Fold into rhubarb-yogurt mixture, leaving distinct swirls. Spoon into dessert dishes, and garnish with wafer crumbs and thawed blackberries.
nutritional information Per SERVING: Calories: 157; Protein: 4 g; Total Fat: 6 g; Saturated Fat: 3.5 g; Carbohydrates: 25 g; Sodium: 41 mg; Fiber: 3 g; Sugar: 20 g
PINEAPPLE-COCONUT SORBET
This also comes from the March 2007 issue of Vegetarian Times. It begins, “Desserts don't get faster or easier than this: Frozen fruit plus a food processor equal a refreshing sorbet.” Serves 6 in 30 minutes or less.
To view this online, click here.
1/3 cup coconut chips or flaked coconut, optional
1 16-oz. pkg. unsweetened frozen pineapple chunks (3 cups)
1/3 cup sugar
1/2 cup light unsweetened coconut milk, chilled
2 Tbs. lime juice
Preheat oven to 300°F if using coconut chips. Spread on small baking sheet, and toast 5 to 10 minutes, or until light golden, stirring occasionally. Cool, and store in airtight container.
Pulse pineapple and sugar in food processor until finely chopped. Combine coconut milk and lime juice in small bowl. Pour coconut milk mixture gradually through feed tube, with machine running. Process until smooth and creamy, stopping once or twice to scrape down bowl.
Serve sorbet, garnished with coconut chips if desired. To store, transfer to airtight container, and freeze. Place in refrigerator 30 minutes before serving to soften slightly, or microwave at low (20%) power, 1 to 2 minutes.
nutritional information Per SERVING: Calories: 107; Protein: 1 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 19 g; Sodium: 4 mg; Fiber: 1 g; Sugar: 16 g; Vegan
LEMON POTATO SALD WITH MINT
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This light and refreshing potato salad is the antithesis of the usual, creamy, mayonnaise-based recipes. The mint and scallion add a bright, herbal flavor while the sprinkle of chile lends a kick. Make this the morning you plan to serve it and let it marinate at room temperature all day long. Or refrigerate for longer storage but be sure to bring it to room temperature before serving. Other herbs like cilantro, parsley, tarragon and sage can be substituted for the mint; adjust the quantity to taste.” Yield: 8 servings; Time: 45 minutes.
To view this online, click here.
Ingredients
2 pounds small waxy white or yellow potatoes, roughly about the same size
Juice of 1 lemon, more for serving
1 1/2 teaspoons kosher salt, more as needed
1/2 cup extra-virgin olive oil
1/2 cup thinly sliced scallions, white and light green parts, more for serving
1/4 cup torn mint leaves, more for serving
1/4 teaspoon Turkish pepper, more for serving
Preparation
Place whole unpeeled potatoes in a large pot with enough salted water to cover by 1 inch. Bring to a boil over medium-high heat and cook until potatoes are just tender, 15 to 25 minutes depending upon size. Drain and cut potatoes into 1 1/2-inch chunks as soon as you can handle them.
In a bowl, whisk together lemon juice, salt and olive oil.
Transfer hot potatoes to a large bowl and toss with dressing, scallions, mint and Turkish pepper. Let cool to room temperature, or refrigerate until ready to use. Just before serving, top with additional lemon juice, scallions, mint and Turkish pepper.
TOFU WITH HOT CHIPOTLE BARBECUE SAUCE
This comes from Martha Rose Schulman, also in The New York Times cooking e-newsletter. Martha wrote, “Instead of throwing out the adobo sauce that canned chipotle peppers are packed in, use it for this sauce. You can marinate the tofu in it for an extra-hot dish, or just brush it on cooked or uncooked tofu. This makes enough for a pound of tofu.” Yield: 1/2 cup.
This was featured in “Tofu Dresses To Beat the Heat”, and can also be found by clicking here.
Ingredients
1 tablespoon adobo sauce from canned chipotles
2 teaspoons light or dark brown sugar
Salt to taste
1/4 cup ketchup
2 tablespoons unrefined peanut oil or extra virgin olive oil
1 teaspoon soy sauce
1 to 2 tablespoons water (more to taste)
Preparation
Mix together all of the ingredients. Brush on seared or grilled tofu as soon as it comes off the heat, or onto uncooked slices.
Tip
Advance preparation: This keeps for a week in the refrigerator.
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
GEMELLI WITH BLISTERED CHERRY TOMATOES, CHICKPEAS, AND SMOKED PAPRIKA
This recipe comes from the September 2015 issue of Vegetarian Times, page 28, and begins, “For an extra kick of flavor, sprinkle this spicy-smoky dish with quartered Kalamata olives.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 Tbs. olive oil
16 oz. cherry, tear drop, or grape tomatoes (about 3 cups)
1 clove garlic, minced (1 tsp.)
1/2tsp. smoked paprika
1/4 tsp. red pepper flakes
2 Tbs. chopped fresh Italian parsley
1 Tbs. chopped fresh marjoram
1 15-oz. can chickpeas, rinsed and drained
8 oz. gemelli
1 cup crumbled reduced-fat feta cheese, optional
Heat 1 Tbs. oil in large non-stick skillet over high heat. Add tomatoes, and cook 10 minutes, or until tomatoes blister in spots, stirring occasionally. Stir in remaining 1 Tbs. oil, garlic, paprika, and red pepper flakes. Fold in parsley and marjoram, then chickpeas. Remove from heat.
Meanwhile, cook gemelli in large pot of boiling salted water according to package directions. Drain, reserving 3/4 cup cooking liquid.
Add gemelli to tomato-chickpea mixture in skillet, and toss to coat. Mix in enough reserved cooking liquid to moisten. Season with salt and pepper, if desired, and serve sprinkled with feta (if using).
nutritional information Per Per 1 1/2-cup serving: Calories: 393; Protein: 13 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 64 g; Cholesterol: 0 mg; Sodium: 248 mg; Fiber: 8 g; Sugar: 8 g
Wednesday, June 22, 2016
Wednesday Recipes
Enjoy!
TANGERINE-GLAZED CARROT CAKE
This comes from the March 2007 issue of Vegetarian Times, and begins, “Moist, tender and full of flavor, this carrot cake will fool any egg and dairy eater. Carrot juice makes this batter extra rich and sweet, though you can use 1 cup water instead.” Serves 10.
To view this online, click here.
Carrot Cake
2 cups flour
1 cup sugar
1 tsp. baking powder
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. salt
1/4 tsp. baking soda
1 cup raisins
1/2 cup carrot juice
4 oz. (1/2 cup) vegan margarine, cut into small pieces
2 cups grated carrots (about 4 medium carrots)
Tangerine Glaze
2 cups confectioners’ sugar
1/4 cup tangerine juice
To make Carrot Cake: Preheat oven to 350F. Spray 10-cup Bundt pan with nonstick cooking spray.
Stir together flour, sugar, baking powder, cinnamon, ginger, salt and baking soda in large bowl. Bring raisins, carrot juice and 1/2 cup water to a boil in medium-size pot. Remove from heat, and stir in margarine until melted. Pour carrot juice mixture into flour mixture, and stir to combine. Fold in grated carrots.
Pour batter into prepared Bundt pan, and bake 40 to 45 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Unmold onto wire rack.
To make Tangerine Glaze: Whisk together sugar and tangerine juice until smooth. Pour over cake while still warm. Cool cake completely before slicing and serving.
nutritional information Per SERVING: Calories: 367; Protein: 3 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 73 g; Sodium: 268 mg; Fiber: 2 g; Sugar: 50 g; Vegan
UPSIDE-DOWN PEAR GINGERBREAD
This also comes from the March 2007 issue of Vegetarian Times, and begins, “This glistening cake gets its rich taste from spices and applesauce instead of butter.” Serves 12.
To view this online, click here.
Gingerbread
1 Tbs. unsalted butter, melted
3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
2 tsp. ground ginger
1 1/2 tsp. ground cinnamon
1 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1 large egg
1/3 cup sugar
1/3 cup molasses
1/3 cup unsweetened applesauce
1/4 cup canola oil
1/3 cup plain low-fat yogurt
Pear Topping
1/4 cup packed light brown sugar
1/4 cup chopped walnuts
3 pears, peeled, cored and thinly sliced lengthwise
Preheat oven to 350F. Brush 10-inch cast-iron skillet or 8×8-inch glass baking dish with butter.
To make Gingerbread: Whisk flours, ginger, cinnamon, baking powder, baking soda and salt in medium bowl. Beat egg, sugar and molasses with electric mixer 3 minutes. Add applesauce and oil, and beat until blended. Fold in flour mixture and yogurt.
To make Pear Topping: Press brown sugar over bottom of prepared skillet. Sprinkle with nuts. Arrange pear slices in circles over nuts. Pour batter over pears.
Bake 35 to 40 minutes, or until toothpick inserted in center comes out clean. Loosen edges with knife. Invert cake onto platter.
nutritional information Per SERVING: Calories: 221; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 1.5 g; Carbohydrates: 37 g; Cholesterol: 21 mg; Sodium: 138 mg; Fiber: 3 g; Sugar: 20 g
SPINACH, PEPPERS, AND CHERRY TOMATOES WITH PENNE RIGATE
This comes from page 28 of the November 2013 issue of
To view this online, click here.
2 1/2 cups penne rigate pasta (6 oz.)
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 12-oz. jar roasted red peppers, rinsed, drained, patted dry, and sliced
10 oz. cherry tomatoes, halved (2 cups)
4 cups packed baby spinach leaves (8 oz.)
1/4 cup chopped pitted kalamata olives
1 Tbs. finely chopped fresh oregano
1 1/2 tsp. grated lemon zest
1/4 tsp. freshly ground black pepper
Prepare pasta according to package directions. Drain, and reserve 1/2 cup pasta-cooking water.
Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook 1 minute, stirring frequently, or until lightly browned.
Increase heat to high. Add roasted peppers, and cook 3 to 4 minutes, or until lightly browned, stirring occasionally.
Add tomatoes, spinach, olives, oregano, lemon zest, and pepper. Cook 4 to 6 minutes, or until tomatoes soften and spinach wilts, stirring frequently. Add pasta and reserved pasta-cooking water; cover, and cook 3 minutes more, or until heated through.
nutritional information Per 1 1/2-cup serving: Calories: 266; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 340 mg; Fiber: 7 g; Sugar: 4 g; Vegan
GARLIC SOUP
This is from Martha Rose Schulman in The New York Times cooking e-newsletter. Martha wrote, “This garlic soup, which is based on a Provençal recipe, requires a minimal number of the staples that I always have on hand. It calls for garlic; eggs; some sort of pasta; a green vegetable that can be as simple as the limp bunch of broccoli in my crisper or, as I use in this recipe, frozen peas; and Parmesan or Gruyère for the garnish.” Yield: 4 servings; Time: 30 minutes.
This was featured in Garlic Soup That’s in a Rush, and can also be found online at http://cooking.nytimes.com/recipes/1017705-garlic-soup.
Ingredients
4 garlic cloves, minced, plus 1 garlic clove, cut in half
Salt to taste (about 2 teaspoons)
1 bay leaf
1/4 teaspoon dried thyme, or a few sprigs fresh thyme
1/2 cup pasta, such as elbow macaroni, orecchiette or fusilli
1 cup frozen peas
4 slices country-style bread, cut in half, or 8 slices baguette, lightly toasted
2 large eggs, beaten
1 tablespoon extra-virgin olive oil
Ground pepper to taste
2 tablespoons chopped fresh parsley
2 to 3 tablespoons freshly grated Parmesan or Gruyère cheese
Preparation
Bring 6 1/2 cups water to a boil in a 3- or 4-quart saucepan. Add minced garlic, salt, bay leaf and thyme. Cover and simmer 15 minutes. Taste and adjust salt. Remove bay leaf, and fresh thyme sprigs, if using. (Dried thyme will be difficult to remove.)
Add pasta to pot. Stir, cover and simmer until al dente, about 5 to 10 minutes, depending on pasta type. Stir from time to time so that pasta doesn’t stick to the bottom of the pot. Add peas and simmer 5 minutes.
Meanwhile, rub toasted bread slices with cut garlic clove and place 2 pieces in each bowl.
Beat together eggs and olive oil. Temper the egg: Spoon 2 ladlefuls of the hot soup into eggs and stir together.
Turn off heat under soup and slowly stir in tempered egg mixture. Add pepper and parsley. Ladle soup into bowls over bread, sprinkle cheese over the top and serve.
ROASTED VEGETABLES
This is from Melissa Clark, also in The New York Times cooking e-newsletter. Melissa wrote, “The key to roasting all kinds of vegetables is to know the right temperature for cooking them. Dense, low-moisture vegetables (like the roots and squashes in this recipe) need lower heat and more time in the oven than vegetables with more moisture, like eggplant or zucchini. Then simply toss your vegetables with oil and season with salt and pepper before roasting. Top your roasted vegetable with a couple of fried eggs or a dollop of yogurt, or both, and you have a meal.” Yield: 4 to 6 servings; Time: 30 minutes to 1 hour.
This was featured in 5 Easy Meals for the Distracted Cook, and can also be viewed by clicking here.
Ingredients
2 to 3 pounds root or dense vegetable, peeled if you like and cut into 1-inch chunks or wedges (carrots, beets, potatoes, sweet potatoes, turnips, radishes, rutabaga, winter squashes)
Oil (olive, coconut or grapeseed)
Salt and pepper
Fried eggs and/or plain yogurt
Fresh herbs, torn or chopped
Preparation
Heat oven to 425 degrees. Toss vegetables with oil, salt, and pepper. Roast, stirring at least once or twice during roasting for even cooking and browning.
Serve with fried eggs and/or yogurt, ground black pepper and plenty of torn herbs on top.
Tips
You can use 2 pounds high-moisture vegetables instead (eggplant, peppers, zucchini, fennel, onions, brussels sprouts). Slice them and cut into chunks or wedges. Roast at 450 degrees until golden brown all over, 10 to 40 minutes depending on variety and the size of the pieces.
Or use 1 to 2 pounds hardy green vegetables (broccoli rabe, snow peas, green beans, kale, collard greens, chard) or cherry tomatoes, trimmed. Roast at 450 degrees for 7 to 15 minutes.
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
View online with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
TANGERINE-GLAZED CARROT CAKE
This comes from the March 2007 issue of Vegetarian Times, and begins, “Moist, tender and full of flavor, this carrot cake will fool any egg and dairy eater. Carrot juice makes this batter extra rich and sweet, though you can use 1 cup water instead.” Serves 10.
To view this online, click here.
Carrot Cake
2 cups flour
1 cup sugar
1 tsp. baking powder
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. salt
1/4 tsp. baking soda
1 cup raisins
1/2 cup carrot juice
4 oz. (1/2 cup) vegan margarine, cut into small pieces
2 cups grated carrots (about 4 medium carrots)
Tangerine Glaze
2 cups confectioners’ sugar
1/4 cup tangerine juice
To make Carrot Cake: Preheat oven to 350F. Spray 10-cup Bundt pan with nonstick cooking spray.
Stir together flour, sugar, baking powder, cinnamon, ginger, salt and baking soda in large bowl. Bring raisins, carrot juice and 1/2 cup water to a boil in medium-size pot. Remove from heat, and stir in margarine until melted. Pour carrot juice mixture into flour mixture, and stir to combine. Fold in grated carrots.
Pour batter into prepared Bundt pan, and bake 40 to 45 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Unmold onto wire rack.
To make Tangerine Glaze: Whisk together sugar and tangerine juice until smooth. Pour over cake while still warm. Cool cake completely before slicing and serving.
nutritional information Per SERVING: Calories: 367; Protein: 3 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 73 g; Sodium: 268 mg; Fiber: 2 g; Sugar: 50 g; Vegan
UPSIDE-DOWN PEAR GINGERBREAD
This also comes from the March 2007 issue of Vegetarian Times, and begins, “This glistening cake gets its rich taste from spices and applesauce instead of butter.” Serves 12.
To view this online, click here.
Gingerbread
1 Tbs. unsalted butter, melted
3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
2 tsp. ground ginger
1 1/2 tsp. ground cinnamon
1 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1 large egg
1/3 cup sugar
1/3 cup molasses
1/3 cup unsweetened applesauce
1/4 cup canola oil
1/3 cup plain low-fat yogurt
Pear Topping
1/4 cup packed light brown sugar
1/4 cup chopped walnuts
3 pears, peeled, cored and thinly sliced lengthwise
Preheat oven to 350F. Brush 10-inch cast-iron skillet or 8×8-inch glass baking dish with butter.
To make Gingerbread: Whisk flours, ginger, cinnamon, baking powder, baking soda and salt in medium bowl. Beat egg, sugar and molasses with electric mixer 3 minutes. Add applesauce and oil, and beat until blended. Fold in flour mixture and yogurt.
To make Pear Topping: Press brown sugar over bottom of prepared skillet. Sprinkle with nuts. Arrange pear slices in circles over nuts. Pour batter over pears.
Bake 35 to 40 minutes, or until toothpick inserted in center comes out clean. Loosen edges with knife. Invert cake onto platter.
nutritional information Per SERVING: Calories: 221; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 1.5 g; Carbohydrates: 37 g; Cholesterol: 21 mg; Sodium: 138 mg; Fiber: 3 g; Sugar: 20 g
SPINACH, PEPPERS, AND CHERRY TOMATOES WITH PENNE RIGATE
This comes from page 28 of the November 2013 issue of
To view this online, click here.
2 1/2 cups penne rigate pasta (6 oz.)
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 12-oz. jar roasted red peppers, rinsed, drained, patted dry, and sliced
10 oz. cherry tomatoes, halved (2 cups)
4 cups packed baby spinach leaves (8 oz.)
1/4 cup chopped pitted kalamata olives
1 Tbs. finely chopped fresh oregano
1 1/2 tsp. grated lemon zest
1/4 tsp. freshly ground black pepper
Prepare pasta according to package directions. Drain, and reserve 1/2 cup pasta-cooking water.
Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook 1 minute, stirring frequently, or until lightly browned.
Increase heat to high. Add roasted peppers, and cook 3 to 4 minutes, or until lightly browned, stirring occasionally.
Add tomatoes, spinach, olives, oregano, lemon zest, and pepper. Cook 4 to 6 minutes, or until tomatoes soften and spinach wilts, stirring frequently. Add pasta and reserved pasta-cooking water; cover, and cook 3 minutes more, or until heated through.
nutritional information Per 1 1/2-cup serving: Calories: 266; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 340 mg; Fiber: 7 g; Sugar: 4 g; Vegan
GARLIC SOUP
This is from Martha Rose Schulman in The New York Times cooking e-newsletter. Martha wrote, “This garlic soup, which is based on a Provençal recipe, requires a minimal number of the staples that I always have on hand. It calls for garlic; eggs; some sort of pasta; a green vegetable that can be as simple as the limp bunch of broccoli in my crisper or, as I use in this recipe, frozen peas; and Parmesan or Gruyère for the garnish.” Yield: 4 servings; Time: 30 minutes.
This was featured in Garlic Soup That’s in a Rush, and can also be found online at http://cooking.nytimes.com/recipes/1017705-garlic-soup.
Ingredients
4 garlic cloves, minced, plus 1 garlic clove, cut in half
Salt to taste (about 2 teaspoons)
1 bay leaf
1/4 teaspoon dried thyme, or a few sprigs fresh thyme
1/2 cup pasta, such as elbow macaroni, orecchiette or fusilli
1 cup frozen peas
4 slices country-style bread, cut in half, or 8 slices baguette, lightly toasted
2 large eggs, beaten
1 tablespoon extra-virgin olive oil
Ground pepper to taste
2 tablespoons chopped fresh parsley
2 to 3 tablespoons freshly grated Parmesan or Gruyère cheese
Preparation
Bring 6 1/2 cups water to a boil in a 3- or 4-quart saucepan. Add minced garlic, salt, bay leaf and thyme. Cover and simmer 15 minutes. Taste and adjust salt. Remove bay leaf, and fresh thyme sprigs, if using. (Dried thyme will be difficult to remove.)
Add pasta to pot. Stir, cover and simmer until al dente, about 5 to 10 minutes, depending on pasta type. Stir from time to time so that pasta doesn’t stick to the bottom of the pot. Add peas and simmer 5 minutes.
Meanwhile, rub toasted bread slices with cut garlic clove and place 2 pieces in each bowl.
Beat together eggs and olive oil. Temper the egg: Spoon 2 ladlefuls of the hot soup into eggs and stir together.
Turn off heat under soup and slowly stir in tempered egg mixture. Add pepper and parsley. Ladle soup into bowls over bread, sprinkle cheese over the top and serve.
ROASTED VEGETABLES
This is from Melissa Clark, also in The New York Times cooking e-newsletter. Melissa wrote, “The key to roasting all kinds of vegetables is to know the right temperature for cooking them. Dense, low-moisture vegetables (like the roots and squashes in this recipe) need lower heat and more time in the oven than vegetables with more moisture, like eggplant or zucchini. Then simply toss your vegetables with oil and season with salt and pepper before roasting. Top your roasted vegetable with a couple of fried eggs or a dollop of yogurt, or both, and you have a meal.” Yield: 4 to 6 servings; Time: 30 minutes to 1 hour.
This was featured in 5 Easy Meals for the Distracted Cook, and can also be viewed by clicking here.
Ingredients
2 to 3 pounds root or dense vegetable, peeled if you like and cut into 1-inch chunks or wedges (carrots, beets, potatoes, sweet potatoes, turnips, radishes, rutabaga, winter squashes)
Oil (olive, coconut or grapeseed)
Salt and pepper
Fried eggs and/or plain yogurt
Fresh herbs, torn or chopped
Preparation
Heat oven to 425 degrees. Toss vegetables with oil, salt, and pepper. Roast, stirring at least once or twice during roasting for even cooking and browning.
Serve with fried eggs and/or yogurt, ground black pepper and plenty of torn herbs on top.
Tips
You can use 2 pounds high-moisture vegetables instead (eggplant, peppers, zucchini, fennel, onions, brussels sprouts). Slice them and cut into chunks or wedges. Roast at 450 degrees until golden brown all over, 10 to 40 minutes depending on variety and the size of the pieces.
Or use 1 to 2 pounds hardy green vegetables (broccoli rabe, snow peas, green beans, kale, collard greens, chard) or cherry tomatoes, trimmed. Roast at 450 degrees for 7 to 15 minutes.
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
View online with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
Tuesday, June 21, 2016
Tuesday Recipes
Here are today's six vegetarian recipes to try. Enjoy!
ROASTED MAPLE PECANS
This comes from the January 2006 issue of Vegetarian Times, and begins, “You can nibble on these crunchy sweet pecans out of hand, or sprinkle them on just about any dessert you can think of. Try them on baked apples or with fresh pears or as a topping for frozen soy desserts. The nuts will keep in an airtight container at room temperature for up to 3 weeks.” Serves 6.
To view this online, click here.
1 cup pecans, coarsely chopped
2 Tbs. maple syrup
2 Tbs. evaporated cane sugar or maple sugar
1/2 tsp. cinnamon
Preheat oven to 350F.
Combine all ingredients in small bowl, and toss to coat. Spread pecans on parchment- or foil-covered baking sheet. Bake 20 to 30 minutes, stirring every 10 minutes, until sugar is caramelized. Set pan on wire rack, and let cool 10 minutes. Break apart any nuts that have stuck together, and serve.
nutritional information Per SERVING: Calories: 153; Protein: 2 g; Total Fat: 13 g; Saturated Fat: 1 g; Carbohydrates: 10 g; Sodium: 1 mg; Fiber: 2 g; Sugar: 7 g; Vegan
PEAR-BERRY CLAFOUTI
This is also from the January 2006 issue of Vegetarian Times, and begins, “Clafoutis were invented by the French as a way to use up leftover crêpe batter, but the rich, creamy results are so delicious that these fruit-filled desserts have become a favorite all on their own. Pears usually arrive at the market underripe, so it’s best to buy them a few days before you need them, and let them ripen in a sealed paper bag. They’re ripe when the stem end yields to slight pressure (pear will still be firm).” Serves 8.
To view this online, click here.
2 Tbs. plus 1/2 cup sugar
1/2 cup all-purpose flour
4 large eggs
1 cup low-fat milk or plain soymilk
1 Tbs. unsalted butter or soy margarine, melted
2 tsp. grated lemon zest
1 tsp. vanilla extract
2 ripe but firm Anjou pears, peeled, cored and thinly sliced
1 cup fresh or frozen unsweetened raspberries
Confectioners’ sugar for dusting
Preheat oven to 400F. Coat a 9 1/2-inch round deep-dish pie pan or 6-cup gratin dish with cooking spray. Sprinkle with 1 Tbs. sugar, tilting pan to coat. Whisk together 1/2 cup sugar, flour, eggs, milk, butter, lemon zest and vanilla in large bowl.
Arrange pear slices in prepared pan. Scatter raspberries over top. Pour batter over fruit. Sprinkle remaining 1 Tbs. sugar over batter.
Bake 40 to 50 minutes, or until clafouti is puffed and firm to touch. Let cool slightly. Dust top of clafouti with confectioners’ sugar, and serve warm or at room temperature.
nutritional information Per SERVING: Calories: 197; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 34 g; Cholesterol: 112 mg; Sodium: 63 mg; Fiber: 3 g; Sugar: 25 g
THREE SISTERS STEW
This comes from the September 2004 issue of Vegetarian Times, and begins, “The three sisters—corn, squash and beans—merge into a delicious stew. The stew should be thick, but you may need to thin it slightly with vegetable stock or water. Recipe courtesy of Michelle Emond, a PhD student at Stanford University.” Serves 6.
To view this online, click here.
1 Tbs. olive oil or canola oil
1 large onion, sliced
1 clove garlic, chopped
1 jalapeño chile, seeded and minced
1 lb. medium-sized yellow summer squash, 3/4-inch-thick slices
2 medium-sized zucchini, cut into 1-inch chunks
1 large butternut squash, peeled, seeded and cut into 3/4-inch chunks
1 lb. green beans, cut into 1-inch pieces
1 cup corn kernels, preferably fresh
2 16-oz. cans kidney beans, drained and rinsed
1 cup vegetable stock or water
1 Tbs. fresh thyme leaves
Salt and freshly ground black pepper to taste
Heat the oil in a large stockpot or Dutch oven over medium heat. Add the onion, garlic and jalapeño, and sauté until the onion is tender and translucent, for about 5 minutes.
Stir in all the remaining ingredients except the thyme, salt and pepper, and bring to a boil.
Reduce the heat to low, and cook, covered, over low heat for 15 to 25 minutes, or until all the vegetables are tender.
Add the thyme leaves during the last 5 minutes of cooking. Add the salt and pepper to taste, stirring them in well, and serve the stew warm.
nutritional information Per SERVING: Calories: 330; Protein: 17 g; Total Fat: 4 g; Carbohydrates: 65 g; Sodium: 140 mg; Fiber: 20 g; Sugar: 11 g; Vegan
ITALIAN DIJON GREEN BEANS
This also comes from the September 2004 issue of Vegetarian Times, and begins, “A stylish dish, this vegetable accompaniment combines Italian, French and Asian influences and flavors. It would make a refreshing and light first course for an end-of-summer meal, or the perfect luncheon dish if served with a rich soup and hot biscuits or warmed French bread. Recipe courtesy of Karen Zack, a private plot holder at the Stanford garden.” Serves 4.
To view this online, click here.
1 lb. fresh green beans, washed and ends trimmed
2 Tbs. olive oil
2 tsp. country-style Dijon mustard
1/2 tsp. dried oregano or Italian spice blend
Salt and freshly ground black pepper to taste
2 Tbs. sesame seeds
Layer the beans in a steamer basket over boiling water. Cover and steam until bright green but still very crisp, for 3 to 4 minutes. Remove from the heat, and drain.
Meanwhile, heat the oil in a large skillet over medium heat. Cook the beans until crisp-tender, for about 2 minutes, tossing them gently with tongs.
Combine the mustard and oregano in a separate mixing bowl. Add the beans, and toss them in the mixture, stirring until coated. Add the salt and pepper, sprinkle with sesame seeds and serve.
nutritional information Per SERVING: Calories: 130; Protein: 4 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 10 g; Cholesterol: 0 mg; Sodium: 65 mg; Fiber: 4 g; Sugar: 2 g; Vegan
BLACK BEAN AND EDAMAME SLIDERS
This comes from page 65 of the March 2011 issue of Vegetarian Times, and begins, “Here’s the veg answer to Sloppy Joes—edamame lightens up a black bean mixture to keep these sliders from tasting too dense.” Makes 12 sliders in 30 minutes of less.
,br />To view this online, click here.
1 cup frozen shelled edamame
1 clove garlic
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 chipotle chile in adobo sauce, drained and minced
1/4 cup coarsely chopped cilantro
3/4 cup plus 1 Tbs. prepared fat-free barbecue sauce, divided
1 1/2 tsp. ground cumin
1/4 tsp. salt
1 tsp. olive oil
12 small whole-wheat dinner rolls, split like buns
4 oz. reduced-fat sharp cheddar cheese, cut into 12 slices
Bring small pot of water to a boil. Add edamame, and cook 10 minutes. Drain.
Process garlic in food processor until minced. Add edamame, black beans, chipotle chile, cilantro, 1 Tbs. barbecue sauce, cumin, and salt. Process until mixture forms coarse paste.
Heat oil in saucepan over medium-low heat. Add edamame mixture, and heat until hot, stirring occasionally.
Spoon 1 Tbs. barbecue sauce onto each bottom bun. Top with bean mixture, cheese, and top buns.
nutritional information Per Slider: Calories: 329; Protein: 16 g; Total Fat: 9 g; Saturated Fat: 3 g; Carbohydrates: 51 g; Cholesterol: 14 mg; Sodium: 815 mg; Fiber: 11 g; Sugar: 12 g
QUINOA AND VEGETABLE STUFFED PEPPERS
This comes from Rachel Ray, star of The Food Network’s Rachael Ray’s Week In A Day. Total Time: 1 hr 10 min; Prep: 25 min; Cook: 45 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/quinoa-and-vegetable-stuffed-peppers-recipe.html?oc=linkback
Ingredients
1 cup quinoa
2 cups chicken or vegetable stock
6 small bell peppers, mixed colors, seeded and halved
3 tablespoons EVOO, plus extra for drizzling
Salt and freshly ground black pepper
4 cloves garlic, thinly sliced
1 small firm eggplant, trimmed of half the skin, chopped
1 small to medium firm zucchini, seeded and chopped
1 red onion, chopped
1 fresh chile pepper, such as Fresno, thinly sliced, or 1 teaspoon dried crushed pepper
1/2 cup fresh flat-leaf parsley leaves, chopped
1/4 cup fresh mint leaves, a handful, chopped
2 plum tomatoes, chopped
1 cup crumbled feta or ricotta salata cheese
Directions
Preheat the oven to 450 degrees F.
Bring the quinoa and stock to a boil. Cover and simmer until the liquid is absorbed and the grain looks translucent, 12 to 15 minutes. Then fluff with a fork. You will have about 4 cups of cooked grain.
Drizzle the bell pepper halves with EVOO and season both sides with salt and pepper. Roast cut-side down until the skins begin to char and the peppers are just tender, about 20 minutes. Remove from the oven and cool to room temp, then arrange in a baking dish cut-side up.
Meanwhile, heat 3 tablespoons EVOO, 3 turns of the pan, over medium-high heat. Add the garlic, eggplant, zucchini, onions and chiles, and season with salt and pepper. Cook partially covered to tender, 10 to 12 minutes. Add the herbs and tomatoes, and combine with the quinoa.
Fill the pepper halves with the quinoa and vegetable stuffing and drizzle with EVOO. Cool and chill for a make-ahead meal. To serve, roast in a 375 degree F oven until the peppers are hot through. Serve the pepper halves topped with lots of cheese crumbles.
ROASTED MAPLE PECANS
This comes from the January 2006 issue of Vegetarian Times, and begins, “You can nibble on these crunchy sweet pecans out of hand, or sprinkle them on just about any dessert you can think of. Try them on baked apples or with fresh pears or as a topping for frozen soy desserts. The nuts will keep in an airtight container at room temperature for up to 3 weeks.” Serves 6.
To view this online, click here.
1 cup pecans, coarsely chopped
2 Tbs. maple syrup
2 Tbs. evaporated cane sugar or maple sugar
1/2 tsp. cinnamon
Preheat oven to 350F.
Combine all ingredients in small bowl, and toss to coat. Spread pecans on parchment- or foil-covered baking sheet. Bake 20 to 30 minutes, stirring every 10 minutes, until sugar is caramelized. Set pan on wire rack, and let cool 10 minutes. Break apart any nuts that have stuck together, and serve.
nutritional information Per SERVING: Calories: 153; Protein: 2 g; Total Fat: 13 g; Saturated Fat: 1 g; Carbohydrates: 10 g; Sodium: 1 mg; Fiber: 2 g; Sugar: 7 g; Vegan
PEAR-BERRY CLAFOUTI
This is also from the January 2006 issue of Vegetarian Times, and begins, “Clafoutis were invented by the French as a way to use up leftover crêpe batter, but the rich, creamy results are so delicious that these fruit-filled desserts have become a favorite all on their own. Pears usually arrive at the market underripe, so it’s best to buy them a few days before you need them, and let them ripen in a sealed paper bag. They’re ripe when the stem end yields to slight pressure (pear will still be firm).” Serves 8.
To view this online, click here.
2 Tbs. plus 1/2 cup sugar
1/2 cup all-purpose flour
4 large eggs
1 cup low-fat milk or plain soymilk
1 Tbs. unsalted butter or soy margarine, melted
2 tsp. grated lemon zest
1 tsp. vanilla extract
2 ripe but firm Anjou pears, peeled, cored and thinly sliced
1 cup fresh or frozen unsweetened raspberries
Confectioners’ sugar for dusting
Preheat oven to 400F. Coat a 9 1/2-inch round deep-dish pie pan or 6-cup gratin dish with cooking spray. Sprinkle with 1 Tbs. sugar, tilting pan to coat. Whisk together 1/2 cup sugar, flour, eggs, milk, butter, lemon zest and vanilla in large bowl.
Arrange pear slices in prepared pan. Scatter raspberries over top. Pour batter over fruit. Sprinkle remaining 1 Tbs. sugar over batter.
Bake 40 to 50 minutes, or until clafouti is puffed and firm to touch. Let cool slightly. Dust top of clafouti with confectioners’ sugar, and serve warm or at room temperature.
nutritional information Per SERVING: Calories: 197; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 34 g; Cholesterol: 112 mg; Sodium: 63 mg; Fiber: 3 g; Sugar: 25 g
THREE SISTERS STEW
This comes from the September 2004 issue of Vegetarian Times, and begins, “The three sisters—corn, squash and beans—merge into a delicious stew. The stew should be thick, but you may need to thin it slightly with vegetable stock or water. Recipe courtesy of Michelle Emond, a PhD student at Stanford University.” Serves 6.
To view this online, click here.
1 Tbs. olive oil or canola oil
1 large onion, sliced
1 clove garlic, chopped
1 jalapeño chile, seeded and minced
1 lb. medium-sized yellow summer squash, 3/4-inch-thick slices
2 medium-sized zucchini, cut into 1-inch chunks
1 large butternut squash, peeled, seeded and cut into 3/4-inch chunks
1 lb. green beans, cut into 1-inch pieces
1 cup corn kernels, preferably fresh
2 16-oz. cans kidney beans, drained and rinsed
1 cup vegetable stock or water
1 Tbs. fresh thyme leaves
Salt and freshly ground black pepper to taste
Heat the oil in a large stockpot or Dutch oven over medium heat. Add the onion, garlic and jalapeño, and sauté until the onion is tender and translucent, for about 5 minutes.
Stir in all the remaining ingredients except the thyme, salt and pepper, and bring to a boil.
Reduce the heat to low, and cook, covered, over low heat for 15 to 25 minutes, or until all the vegetables are tender.
Add the thyme leaves during the last 5 minutes of cooking. Add the salt and pepper to taste, stirring them in well, and serve the stew warm.
nutritional information Per SERVING: Calories: 330; Protein: 17 g; Total Fat: 4 g; Carbohydrates: 65 g; Sodium: 140 mg; Fiber: 20 g; Sugar: 11 g; Vegan
ITALIAN DIJON GREEN BEANS
This also comes from the September 2004 issue of Vegetarian Times, and begins, “A stylish dish, this vegetable accompaniment combines Italian, French and Asian influences and flavors. It would make a refreshing and light first course for an end-of-summer meal, or the perfect luncheon dish if served with a rich soup and hot biscuits or warmed French bread. Recipe courtesy of Karen Zack, a private plot holder at the Stanford garden.” Serves 4.
To view this online, click here.
1 lb. fresh green beans, washed and ends trimmed
2 Tbs. olive oil
2 tsp. country-style Dijon mustard
1/2 tsp. dried oregano or Italian spice blend
Salt and freshly ground black pepper to taste
2 Tbs. sesame seeds
Layer the beans in a steamer basket over boiling water. Cover and steam until bright green but still very crisp, for 3 to 4 minutes. Remove from the heat, and drain.
Meanwhile, heat the oil in a large skillet over medium heat. Cook the beans until crisp-tender, for about 2 minutes, tossing them gently with tongs.
Combine the mustard and oregano in a separate mixing bowl. Add the beans, and toss them in the mixture, stirring until coated. Add the salt and pepper, sprinkle with sesame seeds and serve.
nutritional information Per SERVING: Calories: 130; Protein: 4 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 10 g; Cholesterol: 0 mg; Sodium: 65 mg; Fiber: 4 g; Sugar: 2 g; Vegan
BLACK BEAN AND EDAMAME SLIDERS
This comes from page 65 of the March 2011 issue of Vegetarian Times, and begins, “Here’s the veg answer to Sloppy Joes—edamame lightens up a black bean mixture to keep these sliders from tasting too dense.” Makes 12 sliders in 30 minutes of less.
,br />To view this online, click here.
1 cup frozen shelled edamame
1 clove garlic
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 chipotle chile in adobo sauce, drained and minced
1/4 cup coarsely chopped cilantro
3/4 cup plus 1 Tbs. prepared fat-free barbecue sauce, divided
1 1/2 tsp. ground cumin
1/4 tsp. salt
1 tsp. olive oil
12 small whole-wheat dinner rolls, split like buns
4 oz. reduced-fat sharp cheddar cheese, cut into 12 slices
Bring small pot of water to a boil. Add edamame, and cook 10 minutes. Drain.
Process garlic in food processor until minced. Add edamame, black beans, chipotle chile, cilantro, 1 Tbs. barbecue sauce, cumin, and salt. Process until mixture forms coarse paste.
Heat oil in saucepan over medium-low heat. Add edamame mixture, and heat until hot, stirring occasionally.
Spoon 1 Tbs. barbecue sauce onto each bottom bun. Top with bean mixture, cheese, and top buns.
nutritional information Per Slider: Calories: 329; Protein: 16 g; Total Fat: 9 g; Saturated Fat: 3 g; Carbohydrates: 51 g; Cholesterol: 14 mg; Sodium: 815 mg; Fiber: 11 g; Sugar: 12 g
QUINOA AND VEGETABLE STUFFED PEPPERS
This comes from Rachel Ray, star of The Food Network’s Rachael Ray’s Week In A Day. Total Time: 1 hr 10 min; Prep: 25 min; Cook: 45 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/quinoa-and-vegetable-stuffed-peppers-recipe.html?oc=linkback
Ingredients
1 cup quinoa
2 cups chicken or vegetable stock
6 small bell peppers, mixed colors, seeded and halved
3 tablespoons EVOO, plus extra for drizzling
Salt and freshly ground black pepper
4 cloves garlic, thinly sliced
1 small firm eggplant, trimmed of half the skin, chopped
1 small to medium firm zucchini, seeded and chopped
1 red onion, chopped
1 fresh chile pepper, such as Fresno, thinly sliced, or 1 teaspoon dried crushed pepper
1/2 cup fresh flat-leaf parsley leaves, chopped
1/4 cup fresh mint leaves, a handful, chopped
2 plum tomatoes, chopped
1 cup crumbled feta or ricotta salata cheese
Directions
Preheat the oven to 450 degrees F.
Bring the quinoa and stock to a boil. Cover and simmer until the liquid is absorbed and the grain looks translucent, 12 to 15 minutes. Then fluff with a fork. You will have about 4 cups of cooked grain.
Drizzle the bell pepper halves with EVOO and season both sides with salt and pepper. Roast cut-side down until the skins begin to char and the peppers are just tender, about 20 minutes. Remove from the oven and cool to room temp, then arrange in a baking dish cut-side up.
Meanwhile, heat 3 tablespoons EVOO, 3 turns of the pan, over medium-high heat. Add the garlic, eggplant, zucchini, onions and chiles, and season with salt and pepper. Cook partially covered to tender, 10 to 12 minutes. Add the herbs and tomatoes, and combine with the quinoa.
Fill the pepper halves with the quinoa and vegetable stuffing and drizzle with EVOO. Cool and chill for a make-ahead meal. To serve, roast in a 375 degree F oven until the peppers are hot through. Serve the pepper halves topped with lots of cheese crumbles.
Monday, June 20, 2016
Monday Recipes
Enjoy!
CREAMY CAULIFLOWER MAC
This is from Mark Bittman in the March 2011 issue of Runner's World, page 40, and posted on the Runner's World website February 9, 2011. Mark wrote, "Instead of using high-fat butter and cream, Bittman makes his healthier mac and cheese with pureed cauliflower, chicken stock, and a moderate amount of cheese." Serves 4.
To view this online, click here.
2 1/2 cups vegetable or chicken stock
2 bay leaves
1 cauliflower, cored and cut into large pieces
8 ounces whole-wheat elbow macaroni
1/2 cup grated cheese (such as sharp cheddar, Gruyere, or Emmental, or a combination)
2 tablespoons olive oil
1 tablespoon Dijon mustard
1/8 teaspoon nutmeg
Salt and black pepper
1/4 cup grated Parmesan cheese
1/2 cup whole-grain bread crumbs
Heat oven to 400° F. Boil a pot of salted water.
In a saucepan, warm stock and bay leaves on medium-low heat for five minutes; turn off heat.
Cook cauliflower in boiling water for 25 minutes. Put cauliflower in a food processor.
Cook pasta in boiling water for five minutes. Drain and rinse to cool; put pasta in a greased, nine-inch square baking dish.
Process cauliflower with stock (discard bay leaves), cheese, oil, mustard, nutmeg, salt, and pepper, working in batches.
Pour sauce over pasta, toss, and spread evenly in dish. Top with Parmesan and bread crumbs. Bake 20 minutes. Serves four.
CALORIES PER SERVING: 420; CARBS: 57 G; PROTEIN: 20 G; FAT: 15 G
WHOLE WHEAT PIZZA CRUST
This comes from the May 2004 issue of Vegetarian Times. Makes 2 Large or 4 Small Crusts.
To view this online, click here.
1 Tbs. active dry yeast
1 1/2 cups warm water
2 Tbs. olive oil
1 1/2 tsp. salt
2 cups whole wheat flour
1 1/2 to 2 cups bread flour
Mix yeast with 1/2 cup warm water in a small bowl, and set aside until yeast begins to foam, for 5 to 10 minutes.
Add remaining water, olive oil and salt, and stir to combine. Using a portable or standing mixer, add flour by cupfuls until a sticky dough comes together. Knead by machine, or put dough on lightly floured work surface and knead by hand for 5 minutes, or until dough is smooth and elastic. Put dough in a bowl, cover with a clean towel and let rise in a warm place for 1 to 11/2 hours, or until doubled.
Punch dough down, and form into equal-sized balls for 2 large or 4 small pizzas. Spray pizza pans or baking sheets with nonstick cooking spray, or rub with olive oil. Let dough rest for 30 minutes, shape into pizza crusts and place in pans or on sheets.
nutritional information Per Serving: Calories: 150; Protein: 5 g; Total Fat: 3 g; Carbohydrates: 27 g; Sodium: 290 mg; Fiber: 3 g
SOUTHWESTERN PIZZA
This also comes from the May 2004 issue of Vegetarian Times. It begins, "This zesty pie captures the beloved flavors of the Southwest." Servies 6.
To view this online, click here.
1 12- to 14-inch pizza crust
1 Tbs. vegetable oil
6 oz. taco-seasoned soy “ground meat”
5 fresh tomatillos, thinly sliced
1 cups salsa, or more as desired
1 2 1/4-oz. can sliced black olives, drained
8 oz. shredded cheddar cheese
1 avocado, peeled and sliced, for garnish
1/4 cup cilantro leaves for garnish
1/4 cup crumbled taco chips for garnish
Preheat oven to 450F. Prebake fresh pizza crust, if using, for 3 to 4 minutes. Remove from oven, and set aside to cool slightly.
Heat 1 tablespoon oil in a large skillet over medium heat, and saut8E “ground meat” for about 1 minute. Set aside.
Layer tomatillo slices on crust, and top with “ground meat.” Add salsa, olives and cheddar cheese, spreading evenly.
Bake for 12 to 15 minutes. Remove from oven, garnish with avocado slices, cilantro leaves and taco chips and serve.
nutritional information Per Serving: Calories: 470; Protein: 22 g; Total Fat: 26 g; Saturated Fat: 10 g; Carbohydrates: 42 g; Cholesterol: 40 mg; Sodium: 940 mg; Fiber: 9 g; Sugar: 4 g
PIZZA MARGHERITA
This is also from the May 2004 issue of Vegetarian Times. It begins, "This versatile pie originated in Naples in the 1800s. Tradition has it that a local pizza baker was commissioned to create a special pizza to honor visiting Italian royalty, King Umberto and his Queen Margherita. Hence, this pie." Serves 6.
To view this online, click here.
1 Tbs. olive oil, optional
1 tsp. minced garlic
1 cup basil-flavored tomato or pizza sauce
4 plum tomatoes, cored, seeded and diced
1/4 cup shredded fresh basil plus extra leaves for garnish
2 cups shredded low-fat, regular or soy mozzarella
3/4 cup grated Parmesan cheese
Preheat oven to 450F. Prebake fresh pizza crust, if using, for 3 to 4 minutes. Remove from oven, and set aside to cool slightly.
Brush crust with olive oil, if using. Sprinkle with garlic, and spread sauce evenly over top.
Top with diced tomatoes, shredded basil and mozzarella. Sprinkle with 1DA2 cup Parmesan.
Bake for 12 to 15 minutes, or until cheese melts. Remove from oven, garnish with basil leaves and remaining Parmesan and serve.
nutritional information Per Serving: Calories: 340; Protein: 20 g; Total Fat: 14 g; Saturated Fat: 7 g; Carbohydrates: 34 g; Cholesterol: 30 mg; Sodium: 770 mg; Fiber: 4 g; Sugar: 3 g
PIZZA PROVENCAL
This is also from the May 2004 issue of Vegetarian Times, and begins, "This pie brings together the robust and sunny flavors of the south of France. For an injection of gusto, add garlic to taste." Serves 6.
To view this online, click here.
1 12- to 14-inch pizza crust
2 Tbs. olive oil
1/2 cup chopped onion
1 small Italian eggplant, skin removed and sliced into 1/2-inch-thick slices
2 tomatoes, cored and chopped
1/2 cup green beans, cut into 1- to 2-inch-long pieces
1 Tbs. balsamic vinegar
10 to 15 pitted black olives
2 Tbs. capers, drained
1 tsp. fresh thyme (or 1/2 tsp. dried)
1 Tbs. fresh basil, shredded
8 oz. shredded low-fat, regular or soy mozzarella cheese
Preheat oven to 450F. Prebake fresh pizza crust, if using, for 3 to 4 minutes. Remove from oven, and set aside to cool slightly.
Heat oil in large skillet over medium heat, and saut8E onions for 3 to 4 minutes. Add eggplant, cover and cook for 3 to 4 minutes, turning occasionally. Add tomatoes and green beans, cover and stir occasionally for another 3 to 4 minutes. Add balsamic vinegar, olives, capers and herbs. Stir, and remove from heat.
Spread vegetable mixture over pizza crust, and top with cheese.
Bake for 12 to 15 minutes, or until cheese melts thoroughly. Remove from oven, and serve.
nutritional information Per Serving: Calories: 340; Protein: 16 g; Total Fat: 15 g; Saturated Fat: 5 g; Carbohydrates: 36 g; Cholesterol: 20 mg; Sodium: 620 mg; Fiber: 4 g; Sugar: 4 g
WARM BUTTERSCOTCH-BANANA PUDDING
This is from the September 2003 issue of Vegetarian Times, and begins, “This luscious, rich-tasting pudding contains bits of melted butterscotch, giving added texture to the dessert. Note that it thickens as it cools, and is equally good thoroughly chilled or still warm.” Serves 5 to 6 in 30 minutes or less.
To view this online, click here.
2 1/2 cups vanilla soymilk
1/4 cup cornstarch
1/4 cup instant tapioca pearls
2 bananas, peeled and sliced
1 Tbs. vanilla extract
1 cup butterscotch chips
3 Tbs. brown sugar
Mix 1 cup soymilk with cornstarch and tapioca pearls, and set aside. Place banana slices into 11/2-qt. dish. Set aside.
Heat remaining 11/2 cups soymilk over medium heat, and stir in cornstarch-tapioca mixture, vanilla extract, butterscotch chips and brown sugar. Continue cooking and stirring until mixture thickens, about 4 minutes. Remove from heat, and pour over bananas. Refrigerate until ready to serve.
nutritional information Per Serving: Calories: 300; Protein: 4 g; Total Fat: 10 g; Saturated Fat: 7 g; Carbohydrates: 49 g; Cholesterol: 0 mg; Sodium: 70 mg; Fiber: 1 g; Sugar: 14 g; Vegan
CREAMY CAULIFLOWER MAC
This is from Mark Bittman in the March 2011 issue of Runner's World, page 40, and posted on the Runner's World website February 9, 2011. Mark wrote, "Instead of using high-fat butter and cream, Bittman makes his healthier mac and cheese with pureed cauliflower, chicken stock, and a moderate amount of cheese." Serves 4.
To view this online, click here.
2 1/2 cups vegetable or chicken stock
2 bay leaves
1 cauliflower, cored and cut into large pieces
8 ounces whole-wheat elbow macaroni
1/2 cup grated cheese (such as sharp cheddar, Gruyere, or Emmental, or a combination)
2 tablespoons olive oil
1 tablespoon Dijon mustard
1/8 teaspoon nutmeg
Salt and black pepper
1/4 cup grated Parmesan cheese
1/2 cup whole-grain bread crumbs
Heat oven to 400° F. Boil a pot of salted water.
In a saucepan, warm stock and bay leaves on medium-low heat for five minutes; turn off heat.
Cook cauliflower in boiling water for 25 minutes. Put cauliflower in a food processor.
Cook pasta in boiling water for five minutes. Drain and rinse to cool; put pasta in a greased, nine-inch square baking dish.
Process cauliflower with stock (discard bay leaves), cheese, oil, mustard, nutmeg, salt, and pepper, working in batches.
Pour sauce over pasta, toss, and spread evenly in dish. Top with Parmesan and bread crumbs. Bake 20 minutes. Serves four.
CALORIES PER SERVING: 420; CARBS: 57 G; PROTEIN: 20 G; FAT: 15 G
WHOLE WHEAT PIZZA CRUST
This comes from the May 2004 issue of Vegetarian Times. Makes 2 Large or 4 Small Crusts.
To view this online, click here.
1 Tbs. active dry yeast
1 1/2 cups warm water
2 Tbs. olive oil
1 1/2 tsp. salt
2 cups whole wheat flour
1 1/2 to 2 cups bread flour
Mix yeast with 1/2 cup warm water in a small bowl, and set aside until yeast begins to foam, for 5 to 10 minutes.
Add remaining water, olive oil and salt, and stir to combine. Using a portable or standing mixer, add flour by cupfuls until a sticky dough comes together. Knead by machine, or put dough on lightly floured work surface and knead by hand for 5 minutes, or until dough is smooth and elastic. Put dough in a bowl, cover with a clean towel and let rise in a warm place for 1 to 11/2 hours, or until doubled.
Punch dough down, and form into equal-sized balls for 2 large or 4 small pizzas. Spray pizza pans or baking sheets with nonstick cooking spray, or rub with olive oil. Let dough rest for 30 minutes, shape into pizza crusts and place in pans or on sheets.
nutritional information Per Serving: Calories: 150; Protein: 5 g; Total Fat: 3 g; Carbohydrates: 27 g; Sodium: 290 mg; Fiber: 3 g
SOUTHWESTERN PIZZA
This also comes from the May 2004 issue of Vegetarian Times. It begins, "This zesty pie captures the beloved flavors of the Southwest." Servies 6.
To view this online, click here.
1 12- to 14-inch pizza crust
1 Tbs. vegetable oil
6 oz. taco-seasoned soy “ground meat”
5 fresh tomatillos, thinly sliced
1 cups salsa, or more as desired
1 2 1/4-oz. can sliced black olives, drained
8 oz. shredded cheddar cheese
1 avocado, peeled and sliced, for garnish
1/4 cup cilantro leaves for garnish
1/4 cup crumbled taco chips for garnish
Preheat oven to 450F. Prebake fresh pizza crust, if using, for 3 to 4 minutes. Remove from oven, and set aside to cool slightly.
Heat 1 tablespoon oil in a large skillet over medium heat, and saut8E “ground meat” for about 1 minute. Set aside.
Layer tomatillo slices on crust, and top with “ground meat.” Add salsa, olives and cheddar cheese, spreading evenly.
Bake for 12 to 15 minutes. Remove from oven, garnish with avocado slices, cilantro leaves and taco chips and serve.
nutritional information Per Serving: Calories: 470; Protein: 22 g; Total Fat: 26 g; Saturated Fat: 10 g; Carbohydrates: 42 g; Cholesterol: 40 mg; Sodium: 940 mg; Fiber: 9 g; Sugar: 4 g
PIZZA MARGHERITA
This is also from the May 2004 issue of Vegetarian Times. It begins, "This versatile pie originated in Naples in the 1800s. Tradition has it that a local pizza baker was commissioned to create a special pizza to honor visiting Italian royalty, King Umberto and his Queen Margherita. Hence, this pie." Serves 6.
To view this online, click here.
1 Tbs. olive oil, optional
1 tsp. minced garlic
1 cup basil-flavored tomato or pizza sauce
4 plum tomatoes, cored, seeded and diced
1/4 cup shredded fresh basil plus extra leaves for garnish
2 cups shredded low-fat, regular or soy mozzarella
3/4 cup grated Parmesan cheese
Preheat oven to 450F. Prebake fresh pizza crust, if using, for 3 to 4 minutes. Remove from oven, and set aside to cool slightly.
Brush crust with olive oil, if using. Sprinkle with garlic, and spread sauce evenly over top.
Top with diced tomatoes, shredded basil and mozzarella. Sprinkle with 1DA2 cup Parmesan.
Bake for 12 to 15 minutes, or until cheese melts. Remove from oven, garnish with basil leaves and remaining Parmesan and serve.
nutritional information Per Serving: Calories: 340; Protein: 20 g; Total Fat: 14 g; Saturated Fat: 7 g; Carbohydrates: 34 g; Cholesterol: 30 mg; Sodium: 770 mg; Fiber: 4 g; Sugar: 3 g
PIZZA PROVENCAL
This is also from the May 2004 issue of Vegetarian Times, and begins, "This pie brings together the robust and sunny flavors of the south of France. For an injection of gusto, add garlic to taste." Serves 6.
To view this online, click here.
1 12- to 14-inch pizza crust
2 Tbs. olive oil
1/2 cup chopped onion
1 small Italian eggplant, skin removed and sliced into 1/2-inch-thick slices
2 tomatoes, cored and chopped
1/2 cup green beans, cut into 1- to 2-inch-long pieces
1 Tbs. balsamic vinegar
10 to 15 pitted black olives
2 Tbs. capers, drained
1 tsp. fresh thyme (or 1/2 tsp. dried)
1 Tbs. fresh basil, shredded
8 oz. shredded low-fat, regular or soy mozzarella cheese
Preheat oven to 450F. Prebake fresh pizza crust, if using, for 3 to 4 minutes. Remove from oven, and set aside to cool slightly.
Heat oil in large skillet over medium heat, and saut8E onions for 3 to 4 minutes. Add eggplant, cover and cook for 3 to 4 minutes, turning occasionally. Add tomatoes and green beans, cover and stir occasionally for another 3 to 4 minutes. Add balsamic vinegar, olives, capers and herbs. Stir, and remove from heat.
Spread vegetable mixture over pizza crust, and top with cheese.
Bake for 12 to 15 minutes, or until cheese melts thoroughly. Remove from oven, and serve.
nutritional information Per Serving: Calories: 340; Protein: 16 g; Total Fat: 15 g; Saturated Fat: 5 g; Carbohydrates: 36 g; Cholesterol: 20 mg; Sodium: 620 mg; Fiber: 4 g; Sugar: 4 g
WARM BUTTERSCOTCH-BANANA PUDDING
This is from the September 2003 issue of Vegetarian Times, and begins, “This luscious, rich-tasting pudding contains bits of melted butterscotch, giving added texture to the dessert. Note that it thickens as it cools, and is equally good thoroughly chilled or still warm.” Serves 5 to 6 in 30 minutes or less.
To view this online, click here.
2 1/2 cups vanilla soymilk
1/4 cup cornstarch
1/4 cup instant tapioca pearls
2 bananas, peeled and sliced
1 Tbs. vanilla extract
1 cup butterscotch chips
3 Tbs. brown sugar
Mix 1 cup soymilk with cornstarch and tapioca pearls, and set aside. Place banana slices into 11/2-qt. dish. Set aside.
Heat remaining 11/2 cups soymilk over medium heat, and stir in cornstarch-tapioca mixture, vanilla extract, butterscotch chips and brown sugar. Continue cooking and stirring until mixture thickens, about 4 minutes. Remove from heat, and pour over bananas. Refrigerate until ready to serve.
nutritional information Per Serving: Calories: 300; Protein: 4 g; Total Fat: 10 g; Saturated Fat: 7 g; Carbohydrates: 49 g; Cholesterol: 0 mg; Sodium: 70 mg; Fiber: 1 g; Sugar: 14 g; Vegan
Friday, June 17, 2016
Friday Recipes
Here are today's six vegetarian recipes to help you through the weekend. Enjoy!
COLD CHICKPEA-TAHINI SOUP
This is from Mark Bittman in The New York Times cooking e-newsletter. Mark wrote, “Chickpeas have an irresistibly robust and nutty flavor, and a texture that can run from crunchy to tender. Dried chickpeas take longer to cook than other beans (two hours is a likely cooking time); use enough water, and the process is stress-free.
“One major benefit to cooking chickpeas yourself — aside from the superior flavor and texture — is that the water you cook them in becomes particularly rich and flavorful by the time they’re done. Save it for soups like the cold one here, which is a refreshing riff on hummus.” Yield: 4 to 6 servings; Time: 15 minutes.
To view this online, click here.
Ingredients
1 cup chopped tomatoes
1 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup chopped pitted olives
1/4 cup chopped fresh parsley
Salt and freshly ground black pepper
3 cups cooked or canned chickpeas
3 tablespoons lemon juice
1 tablespoon olive oil, plus more for drizzling
1/4 teaspoon ground cumin
1 small garlic clove
2 to 3 tablespoons tahini
1/2 cup crumbled feta
Preparation
Combine the chopped tomatoes, cucumber, red onion, olives, parsley and a sprinkle of salt and pepper in a small bowl; set aside.
In a blender, combine the chickpeas, lemon juice, 1 tablespoon olive oil, cumin, garlic, tahini and a sprinkle of salt and pepper. Gradually add water (start with 1 cup) and blend until smooth and thin enough to pour. Taste and adjust seasoning. Pour into bowls, and top with the chopped-vegetable mixture, some crumbled feta, a sprinkle of cumin (if you like) and a generous drizzle of olive oil.
FASTEST PASTA WITH SPINACH SAUCE
This also comes from Mark Bittman in The New York Times cooking e-newsletter. Mark wrote, “The very best pasta is often the simplest. Jack Bishop, the author of “The Complete Vegetarian Cookbook,” has refined his technique for pasta and vegetable sauce to breathtaking efficiency: He cooks the greens with the pasta and adds the seasonings at the last minute. While the pasta is cooking, Mr. Bishop prepares the seasonings.
“Allow at least a gallon of water to a pound of pasta, because you need a large pot to accommodate the greens and because, if there is too little water, the addition of the greens will slow the cooking too rapidly.” Yield: 3 to 4 servings; Time: 25 minutes.
To view this online, click here.
Ingredients
1 clove garlic
1/2 teaspoon crushed red pepper flakes, or to taste (optional)
About 15 calamata or other olives, pitted and roughly chopped
1/4 cup plus 1 tablespoon extra virgin olive oil
1 pound long pasta, like linguine
1 pound spinach, washed, tough stems removed, roughly chopped
Salt and freshly ground black pepper
Preparation
Bring a large pot of water to a boil, and salt it. Meanwhile, mince the garlic as finely as possible and combine it in the bottom of a warm bowl with the red pepper flakes, olives and olive oil.
Place the pasta in the pot, and cook until it is nearly done (test it for doneness by tasting). Plunge the spinach into the water, and cook until it wilts, less than a minute. Drain quickly, allowing some water to cling to the pasta, and toss pasta and spinach in the bowl with the garlic and olive mixture. Season with salt and pepper, and serve.
CORN MUFFINS
This comes from Ina Garten of The Food Network show Barefoot Contessa. Total Time: 55 minutes; Prep Time: 5 minutes; Inactive Time: 10 minutes; Cook Time: 40 minutes; Yield: 12 muffins; Level: Easy.
Read more at: http://www.foodnetwork.com/recipes/ina-garten/corn-muffins-recipe.print.html?oc=linkback
Ingredients
3 cups all-purpose flour
1 cup sugar
1 cup medium cornmeal
2 tablespoons baking powder
1 1/2 teaspoons salt
1 1/2 cups whole milk
1/2 pound unsalted butter, melted and cooled
2 extra-large eggs
Directions
Preheat the oven to 350 degrees F.
Line 12 muffin cups with paper liners. In the bowl of an electric mixer fitted with a paddle attachment, mix the flour, sugar, cornmeal, baking powder, and salt. In a separate bowl, combine the milk, melted butter, and eggs. With the mixer on the lowest speed, pour the wet ingredients into the dry ones and stir until they are just blended. Spoon the batter into the paper liners, filling each one to the top. Bake for 30 minutes, until the tops are crisp and a toothpick comes out clean. Cool slightly and remove from the pan.
DOUBLE-CORN CORNBREAD
This comes from the January 2006 issue of Vegetarian Times, and begins, “Cream-style corn makes this cornbread amazingly moist and almost buttery. If you have any leftovers, it’s great for breakfast.” Serves 8.
To view this online, click here.
1 cup soymilk
2 tsp. apple cider vinegar
1 cup cream-style corn
1/2 cup shredded soy Cheddar cheese
1/3 cup canola oil
4 green onions, finely chopped
1 cup cornmeal
1/2 cup all-purpose flour
2 Tbs. maple sugar or light brown sugar
1/2 tsp. salt
2 tsp. baking powder
1/2 tsp. baking soda
Preheat oven to 350°F. Coat 8×8-inch square baking dish with cooking spray.
Combine soymilk and vinegar. Let stand 5 minutes to develop a buttermilk-like consistency. Whisk in corn, soy Cheddar, oil, and onions; set aside.
Combine all dry ingredients, and make a well in the middle. Pour wet mixture into well, and stir until mixed. Pour batter into prepared baking dish, and bake 35 to 40 minutes, or until a toothpick inserted in the middle comes out clean.
nutritional information Per Serving: Calories: 151; Protein: 3 g; Total Fat: 7.5 g; Saturated Fat: 0.5 g; Carbohydrates: 18 g; Cholesterol: mg; Sodium: 799 mg; Fiber: 15 g; Sugar: 15 g; Vegan
PROSPEROUS BLACK-EYED PEAS WITH HERBS AND VEGETABLES
This also comes from the January 2006 issue of Vegetarian Times. Black-eyes peas are popular in the Southern United States, especially for dinner on January 1, to bring good luck to the household. This recipe begins, “If you like, add some slices of browned soy “sausage” to the mixture at the end.” Serves 6.
To view this online, click here.
1 1/2 cups black-eyed peas, sorted and rinsed
4 cloves garlic, crushed (4 tsp.)
6 sprigs fresh thyme
2 sprigs fresh rosemary
1 1/2 tsp. salt
4 medium carrots, peeled and cut into 1/2-inch dice
1/2 lb. rutabaga, peeled and cut into 1/2-inch dice
1/2 lb. parsnips, peeled and cut into 1/2-inch dice
2 Tbs. olive oil
1 medium red onion, diced
2 tsp. fresh lemon juice
1/4 cup chopped fresh parsley
Preheat oven to 400F. Combine peas with 6 cups water, garlic, thyme and rosemary in saucepan. Cover, bring to a boil and add 1 tsp. salt. Reduce heat, and simmer, partially covered, until peas are tender, about 40 minutes.
Meanwhile, toss carrots, rutabaga and parsnips with 1 Tbs. oil, 1/2 tsp. salt and black pepper to taste. Spread vegetables on foil-lined baking sheet, and roast about 40 minutes, or until tender, stirring every 15 minutes.
Heat remaining 1 Tbs. oil in skillet over medium heat. Add onion, and cook, stirring often, about 8 minutes, or until softened. Add onions to peas. Stir in roasted vegetables, and simmer, partially covered, 10 minutes. Remove herb sprigs. Stir in lemon juice; season with salt and pepper to taste. Serve hot, sprinkled with parsley.
nutritional information Per SERVING: Calories: 251; Protein: 12 g; Total Fat: 5 g; Saturated Fat: 5 g; Carbohydrates: 42 g; Sodium: 616 mg; Fiber: 9 g; Sugar: 4 g; Vegan
GOOD-LUCK GREENS
This is also from the January 2006 issue of Vegetarian Times, and begins, “They may be lucky symbols of folding money on New Year’s, but greens—collard, turnip, mustard, beet and more—are a year-round staple in Southern cooking. Escarole, the least bitter member of the chicory family, turns sweet when cooked.” Serves 6
To view this online, click here.
2 Tbs. olive oil
1 medium red bell pepper, diced (1 cup)
1 small jalapeño pepper, stemmed, seeded, and minced
1 medium head escarole (3/4 lb.), leaves rinsed and chopped
1 medium head kale (3/4 lb.), leaves rinsed and chopped
2 cloves garlic, minced (2 tsp.)
Heat oil in large, deep skillet over medium-high heat. Add bell pepper and jalapeño, and cook, stirring often, 5 minutes, or until softened. Add escarole, kale and garlic, and cook, tossing often, over medium heat until wilted, about 4 minutes.
Add 1/2 cup water, and cook 5 to 10 minutes, or until almost dry. Stir in another 1/2 cup water, and cook 5 to 10 minutes, or until almost dry. Add another 1/2 cup water, and simmer 5 minutes more. (Greens should be tender and moist, but not soupy. If not tender, cook a bit longer in a little more liquid.) Season to taste with salt and pepper. Serve hot.
nutritional information Per SERVING: Calories: 74; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 5 g; Carbohydrates: 7 g; Sodium: 122 mg; Fiber: 3 g; Sugar: 1 g; Vegan
COLD CHICKPEA-TAHINI SOUP
This is from Mark Bittman in The New York Times cooking e-newsletter. Mark wrote, “Chickpeas have an irresistibly robust and nutty flavor, and a texture that can run from crunchy to tender. Dried chickpeas take longer to cook than other beans (two hours is a likely cooking time); use enough water, and the process is stress-free.
“One major benefit to cooking chickpeas yourself — aside from the superior flavor and texture — is that the water you cook them in becomes particularly rich and flavorful by the time they’re done. Save it for soups like the cold one here, which is a refreshing riff on hummus.” Yield: 4 to 6 servings; Time: 15 minutes.
To view this online, click here.
Ingredients
1 cup chopped tomatoes
1 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup chopped pitted olives
1/4 cup chopped fresh parsley
Salt and freshly ground black pepper
3 cups cooked or canned chickpeas
3 tablespoons lemon juice
1 tablespoon olive oil, plus more for drizzling
1/4 teaspoon ground cumin
1 small garlic clove
2 to 3 tablespoons tahini
1/2 cup crumbled feta
Preparation
Combine the chopped tomatoes, cucumber, red onion, olives, parsley and a sprinkle of salt and pepper in a small bowl; set aside.
In a blender, combine the chickpeas, lemon juice, 1 tablespoon olive oil, cumin, garlic, tahini and a sprinkle of salt and pepper. Gradually add water (start with 1 cup) and blend until smooth and thin enough to pour. Taste and adjust seasoning. Pour into bowls, and top with the chopped-vegetable mixture, some crumbled feta, a sprinkle of cumin (if you like) and a generous drizzle of olive oil.
FASTEST PASTA WITH SPINACH SAUCE
This also comes from Mark Bittman in The New York Times cooking e-newsletter. Mark wrote, “The very best pasta is often the simplest. Jack Bishop, the author of “The Complete Vegetarian Cookbook,” has refined his technique for pasta and vegetable sauce to breathtaking efficiency: He cooks the greens with the pasta and adds the seasonings at the last minute. While the pasta is cooking, Mr. Bishop prepares the seasonings.
“Allow at least a gallon of water to a pound of pasta, because you need a large pot to accommodate the greens and because, if there is too little water, the addition of the greens will slow the cooking too rapidly.” Yield: 3 to 4 servings; Time: 25 minutes.
To view this online, click here.
Ingredients
1 clove garlic
1/2 teaspoon crushed red pepper flakes, or to taste (optional)
About 15 calamata or other olives, pitted and roughly chopped
1/4 cup plus 1 tablespoon extra virgin olive oil
1 pound long pasta, like linguine
1 pound spinach, washed, tough stems removed, roughly chopped
Salt and freshly ground black pepper
Preparation
Bring a large pot of water to a boil, and salt it. Meanwhile, mince the garlic as finely as possible and combine it in the bottom of a warm bowl with the red pepper flakes, olives and olive oil.
Place the pasta in the pot, and cook until it is nearly done (test it for doneness by tasting). Plunge the spinach into the water, and cook until it wilts, less than a minute. Drain quickly, allowing some water to cling to the pasta, and toss pasta and spinach in the bowl with the garlic and olive mixture. Season with salt and pepper, and serve.
CORN MUFFINS
This comes from Ina Garten of The Food Network show Barefoot Contessa. Total Time: 55 minutes; Prep Time: 5 minutes; Inactive Time: 10 minutes; Cook Time: 40 minutes; Yield: 12 muffins; Level: Easy.
Read more at: http://www.foodnetwork.com/recipes/ina-garten/corn-muffins-recipe.print.html?oc=linkback
Ingredients
3 cups all-purpose flour
1 cup sugar
1 cup medium cornmeal
2 tablespoons baking powder
1 1/2 teaspoons salt
1 1/2 cups whole milk
1/2 pound unsalted butter, melted and cooled
2 extra-large eggs
Directions
Preheat the oven to 350 degrees F.
Line 12 muffin cups with paper liners. In the bowl of an electric mixer fitted with a paddle attachment, mix the flour, sugar, cornmeal, baking powder, and salt. In a separate bowl, combine the milk, melted butter, and eggs. With the mixer on the lowest speed, pour the wet ingredients into the dry ones and stir until they are just blended. Spoon the batter into the paper liners, filling each one to the top. Bake for 30 minutes, until the tops are crisp and a toothpick comes out clean. Cool slightly and remove from the pan.
DOUBLE-CORN CORNBREAD
This comes from the January 2006 issue of Vegetarian Times, and begins, “Cream-style corn makes this cornbread amazingly moist and almost buttery. If you have any leftovers, it’s great for breakfast.” Serves 8.
To view this online, click here.
1 cup soymilk
2 tsp. apple cider vinegar
1 cup cream-style corn
1/2 cup shredded soy Cheddar cheese
1/3 cup canola oil
4 green onions, finely chopped
1 cup cornmeal
1/2 cup all-purpose flour
2 Tbs. maple sugar or light brown sugar
1/2 tsp. salt
2 tsp. baking powder
1/2 tsp. baking soda
Preheat oven to 350°F. Coat 8×8-inch square baking dish with cooking spray.
Combine soymilk and vinegar. Let stand 5 minutes to develop a buttermilk-like consistency. Whisk in corn, soy Cheddar, oil, and onions; set aside.
Combine all dry ingredients, and make a well in the middle. Pour wet mixture into well, and stir until mixed. Pour batter into prepared baking dish, and bake 35 to 40 minutes, or until a toothpick inserted in the middle comes out clean.
nutritional information Per Serving: Calories: 151; Protein: 3 g; Total Fat: 7.5 g; Saturated Fat: 0.5 g; Carbohydrates: 18 g; Cholesterol: mg; Sodium: 799 mg; Fiber: 15 g; Sugar: 15 g; Vegan
PROSPEROUS BLACK-EYED PEAS WITH HERBS AND VEGETABLES
This also comes from the January 2006 issue of Vegetarian Times. Black-eyes peas are popular in the Southern United States, especially for dinner on January 1, to bring good luck to the household. This recipe begins, “If you like, add some slices of browned soy “sausage” to the mixture at the end.” Serves 6.
To view this online, click here.
1 1/2 cups black-eyed peas, sorted and rinsed
4 cloves garlic, crushed (4 tsp.)
6 sprigs fresh thyme
2 sprigs fresh rosemary
1 1/2 tsp. salt
4 medium carrots, peeled and cut into 1/2-inch dice
1/2 lb. rutabaga, peeled and cut into 1/2-inch dice
1/2 lb. parsnips, peeled and cut into 1/2-inch dice
2 Tbs. olive oil
1 medium red onion, diced
2 tsp. fresh lemon juice
1/4 cup chopped fresh parsley
Preheat oven to 400F. Combine peas with 6 cups water, garlic, thyme and rosemary in saucepan. Cover, bring to a boil and add 1 tsp. salt. Reduce heat, and simmer, partially covered, until peas are tender, about 40 minutes.
Meanwhile, toss carrots, rutabaga and parsnips with 1 Tbs. oil, 1/2 tsp. salt and black pepper to taste. Spread vegetables on foil-lined baking sheet, and roast about 40 minutes, or until tender, stirring every 15 minutes.
Heat remaining 1 Tbs. oil in skillet over medium heat. Add onion, and cook, stirring often, about 8 minutes, or until softened. Add onions to peas. Stir in roasted vegetables, and simmer, partially covered, 10 minutes. Remove herb sprigs. Stir in lemon juice; season with salt and pepper to taste. Serve hot, sprinkled with parsley.
nutritional information Per SERVING: Calories: 251; Protein: 12 g; Total Fat: 5 g; Saturated Fat: 5 g; Carbohydrates: 42 g; Sodium: 616 mg; Fiber: 9 g; Sugar: 4 g; Vegan
GOOD-LUCK GREENS
This is also from the January 2006 issue of Vegetarian Times, and begins, “They may be lucky symbols of folding money on New Year’s, but greens—collard, turnip, mustard, beet and more—are a year-round staple in Southern cooking. Escarole, the least bitter member of the chicory family, turns sweet when cooked.” Serves 6
To view this online, click here.
2 Tbs. olive oil
1 medium red bell pepper, diced (1 cup)
1 small jalapeño pepper, stemmed, seeded, and minced
1 medium head escarole (3/4 lb.), leaves rinsed and chopped
1 medium head kale (3/4 lb.), leaves rinsed and chopped
2 cloves garlic, minced (2 tsp.)
Heat oil in large, deep skillet over medium-high heat. Add bell pepper and jalapeño, and cook, stirring often, 5 minutes, or until softened. Add escarole, kale and garlic, and cook, tossing often, over medium heat until wilted, about 4 minutes.
Add 1/2 cup water, and cook 5 to 10 minutes, or until almost dry. Stir in another 1/2 cup water, and cook 5 to 10 minutes, or until almost dry. Add another 1/2 cup water, and simmer 5 minutes more. (Greens should be tender and moist, but not soupy. If not tender, cook a bit longer in a little more liquid.) Season to taste with salt and pepper. Serve hot.
nutritional information Per SERVING: Calories: 74; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 5 g; Carbohydrates: 7 g; Sodium: 122 mg; Fiber: 3 g; Sugar: 1 g; Vegan
Thursday, June 16, 2016
Thursday Recipes
Here are today's six vegetarian recipes. Enjoy!
LATE SUMMER MINESTRONE WITH BUTTERNUT SQUASH AND FRESH CORN
This comes from the September 2013 issue of Vegetarian Times, page 61, and starts out, “Bright, beautiful, and bursting with veggies, this colorful minestrone is a great way to stretch the harvest.” Serves 6.
To view this online, click here.
2 Tbs. olive oil
1 cup sliced leeks
1 cup chopped celery
1 cup chopped red bell pepper
1 tsp. salt, optional
4 cloves garlic, minced (4 tsp.)
1 Tbs. chopped fresh sage, or 2 tsp. dried sage
1/2 tsp. Italian seasoning
1 bay leaf
2 large tomatoes, peeled and coarsely chopped (1 cup)
2 cups cubed peeled butternut squash (3/4- to 1-inch cubes)
2 cups green beans or flat beans, cut into 1-inch pieces
1 15-oz. can or 1 1/2 cups cooked white beans, rinsed and drained
1 cup fresh or frozen corn kernels
1/2 tsp. balsamic vinegar
2–3 Tbs. chopped fresh mint, plus more for garnish, optional
Heat oil in 5-qt. Dutch oven or other large soup pot over medium heat. Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.
Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to a boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes. Add squash, cover, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.
nutritional information Per 2-cup serving: Calories: 185; Protein: 7 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 130 mg; Fiber: 9 g; Sugar: 7 g; Vegan; Gluten-Free
VEGETARIAN CHILI
This is from Runner's World. Apparently, it was in the December 1999 issue and repeated after someone mentioned it in a letter in the February 2000 issue. I'm always amazed at the great food coming out of there! Unfortunately, I can't seem to find the linke for this on the Runner's World site; if anyone can find it, please let me know!
1 onion, chopped
1 sweet green pepper, chopped
2 cloves garlic, minced
1 teaspoon soybean or olive oil
1 16-ounce package extra-firm tofu, drained and crumbled
1 or 2 19-once cans of beans (kidney, pinto, or white)
1 28-ounce can stewed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
1 teaspoon hot sauce
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add the tofu and sauté until crisp & lightly browned (about 10 minutes). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serves 4.
From Runner’s World, December, 1999/letters Feb. 2000
REWORKED VEGETARIAN CHILI
I've fixed this recipe probably several hundred times, easily. I started off with the above Runner's World recipe; it slowly morphed into this recipes.
Note: I have a habit of buying anywhere from 16 to 20 (or more) peppers of varying colors at the same time, then chopping them all up, putting them into several containers, and freezing them. When I put them into the containers, they're not separated by color, but, rather, dumped in together. This way, I end up with containers with red, green, yellow and orange bell peppers all thrown in together. Then, whenever I need cut up peppers, I end up with a colorful bunch of peppers in whatever I'm putting them in. If you prefer, you can buy one or two peppers as needed (like for this recipe) and cut it up at that time. You can use whichever color bell pepper you want; if I'm out of frozen peppers, and am planning to buy only one or two for this recipe, I usually go with the green peppers, since they're usually the cheapest.
Also, with the onions, I usually try to have both yellow and red onions on hand; when I do, I use one of each in this recipe. Finally, for the cans of beans, I lean toward one can of black beans and one can of either Navy or Great Northern beans, both of which are white. Between the multi-colored peppers, two different kinds of onions, and different colored beans, it makes for a more colorful chili. But if you only have two cans of white, red or black beans, that's fine, too.
2 T olive oil
2 onions, chopped
4-6 cloves garlic, minced
1-2 peppers, chopped
16-ounce package extra-firm tofu, drained and crumbled
2 19-once cans of beans, drained
1 28-ounce can crushed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add tofu and sauté until crisp & lightly browned. While this is cooking, peel and cut the carrots. Add the beans, crushed tomatoes, carrots, chili powder, cumin, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serve over noodles. Serves 4.
SUMMER VEGGIE KEBABS WITH FRESH CORN RELISH
This comes from the July/August 2013 issue of Vegetarian Times, page 32. It serves 4 in 30 minutes or less, and starts out, “Easy-to-assemble vegetable kebabs are paired with a lightly sautéed corn relish for a dish that can be served either as an appetizer or as an entrée when placed atop couscous or another quick-cooking grain. To ensure even cooking, make sure all the vegetables are about the same size.”
To view this online, click here.
Corn Relish
1 Tbs. olive oil
1 medium yellow tomato, diced (2/3 cup)1 large ear corn, kernels removed (1 1/3 cups kernels)1 1/2 Tbs. white balsamic or white wine vinegar
1/4 tsp. dry mustard powder
2 Tbs. coarsely chopped fresh basil
Kebabs
1/4 cup olive oil
2 Tbs. white balsamic or white wine vinegar
3/4 tsp. dry mustard powder, divided
1 small yellow bell pepper, halved, seeded, and cut into 12 square pieces
1 medium zucchini, halved and cut into 12 slices
1/2 small red onion, cut into 12 chunks
12 whole cremini mushrooms
12 grape or cherry tomatoes
Coat grill grate or grill pan with cooking spray, and preheat over medium heat.
To make Corn Relish: Heat oil in skillet over medium heat. Add tomato, cover, and cook 4 minutes, or until tomato is breaking down. Add corn kernels, and cook 2 minutes, or until corn is tender. Stir in vinegar and mustard powder, and cook 1 minute more. Remove from heat. Mix in basil; season with salt and pepper, if desired.
To make Kebabs: whisk together oil, vinegar, and mustard powder in small bowl.
Thread each of 12 skewers with 1 bell pepper square, 1 zucchini slice, 1 red onion chunk, 1 mushroom, and 1 tomato. Place skewers on large platter, and brush with vinaigrette mixture. Season with salt and pepper, if desired.
Grill skewers 6 to 8 minutes, turning every 2 minutes, or until vegetables are tender and browned on all sides. Serve with Corn Relish.
nutritional information Per Serving (3 kebabs and 1/2 cup relish): Calories: 247; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 30 mg; Fiber: 3 g; Sugar: 9 g; Vegan; Gluten-Free
SATAY NOODLE SALAD
Another recipes from the July/August 2013 issue of Vegetarian Times, page 30. This also serves 4 in 30 minutes or less, and starts out, “Lightly grilled vegetables are paired with fresh pasta and tossed in a creamy peanut sauce for a one-bowl meal that’s delicious hot or cold. Feel free to substitute your favorite seasonal vegetables for those in the recipe.”
To view this online, click here.
3 oz. fresh fettuccine (1/3 9-oz. pkg.)
6 oz. stringless sugar snap peas
4 bunches baby bok choy, greens chopped, stem ends halved
6 radishes, trimmed and halved
2 medium Japanese eggplants, sliced diagonally
3 Tbs. natural creamy peanut butter
3 Tbs. unseasoned rice vinegar
3 Tbs. honey
1 Tbs. low-sodium soy sauce
1 tsp. chile sauce, such as sriracha
Coat grill pan or grill basket with cooking spray, and preheat over medium heat.
Cook noodles in boiling salted water 2 minutes. Add sugar snap peas, and cook 1 minute more. Drain, rinse with cold water, and drain again. Transfer to bowl.
Arrange bok choy stems, radishes, and eggplant slices on grill pan or in grill basket. Season with salt and pepper, if desired. Cook 6 minutes, turning once.
Meanwhile, whisk together peanut butter, vinegar, honey, soy sauce, and chile sauce in small bowl. Season with salt and pepper, if desired.
Cut eggplant into strips. Slice bok choy stems and radishes. Add vegetables to noodle mixture, and toss with peanut sauce.
nutritional information Per 2 1/2-cup serving: Calories: 256; Protein: 10 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 17 mg; Sodium: 362 mg; Fiber: 7 g; Sugar: 21 g
FRESH TOMATO FARFALLE
From the July/August 2008 issue of Vegetarian Times, page 87. Serves 6 in 30 minutes or less, and starts out, “Try this recipe with an assortment of heirloom tomatoes for a colorful main dish that’s delicious hot or cold.”
To view this online, click here.
1/4 cup lime juice
3 Tbs. olive oil
1 Tbs. grated lime zest
1 tsp. ground cumin
2 lb. tomatoes, cut into bite-size pieces (5 cups)
1 15-oz. can chickpeas, rinsed and drained
1/2 cup torn basil leaves
9 oz. farfalle pasta
1 1/4 cups fresh or frozen corn kernels
Combine lime juice, olive oil, lime zest, and cumin in large bowl. Add tomatoes, chickpeas, and basil, and toss to coat. Set aside.
Cook pasta according to package directions until al dente. Add corn to pasta water 2 minutes before end of cooking time. Drain, and toss with tomato mixture. Serve warm or at room temperature.
nutritional information Per Serving: Calories: 362; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 61 g; Cholesterol: 0 mg; Sodium: 352 mg; Fiber: 7 g; Sugar: 6 g; Vegan
LATE SUMMER MINESTRONE WITH BUTTERNUT SQUASH AND FRESH CORN
This comes from the September 2013 issue of Vegetarian Times, page 61, and starts out, “Bright, beautiful, and bursting with veggies, this colorful minestrone is a great way to stretch the harvest.” Serves 6.
To view this online, click here.
2 Tbs. olive oil
1 cup sliced leeks
1 cup chopped celery
1 cup chopped red bell pepper
1 tsp. salt, optional
4 cloves garlic, minced (4 tsp.)
1 Tbs. chopped fresh sage, or 2 tsp. dried sage
1/2 tsp. Italian seasoning
1 bay leaf
2 large tomatoes, peeled and coarsely chopped (1 cup)
2 cups cubed peeled butternut squash (3/4- to 1-inch cubes)
2 cups green beans or flat beans, cut into 1-inch pieces
1 15-oz. can or 1 1/2 cups cooked white beans, rinsed and drained
1 cup fresh or frozen corn kernels
1/2 tsp. balsamic vinegar
2–3 Tbs. chopped fresh mint, plus more for garnish, optional
Heat oil in 5-qt. Dutch oven or other large soup pot over medium heat. Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.
Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to a boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes. Add squash, cover, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.
nutritional information Per 2-cup serving: Calories: 185; Protein: 7 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 130 mg; Fiber: 9 g; Sugar: 7 g; Vegan; Gluten-Free
VEGETARIAN CHILI
This is from Runner's World. Apparently, it was in the December 1999 issue and repeated after someone mentioned it in a letter in the February 2000 issue. I'm always amazed at the great food coming out of there! Unfortunately, I can't seem to find the linke for this on the Runner's World site; if anyone can find it, please let me know!
1 onion, chopped
1 sweet green pepper, chopped
2 cloves garlic, minced
1 teaspoon soybean or olive oil
1 16-ounce package extra-firm tofu, drained and crumbled
1 or 2 19-once cans of beans (kidney, pinto, or white)
1 28-ounce can stewed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
1 teaspoon hot sauce
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add the tofu and sauté until crisp & lightly browned (about 10 minutes). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serves 4.
From Runner’s World, December, 1999/letters Feb. 2000
REWORKED VEGETARIAN CHILI
I've fixed this recipe probably several hundred times, easily. I started off with the above Runner's World recipe; it slowly morphed into this recipes.
Note: I have a habit of buying anywhere from 16 to 20 (or more) peppers of varying colors at the same time, then chopping them all up, putting them into several containers, and freezing them. When I put them into the containers, they're not separated by color, but, rather, dumped in together. This way, I end up with containers with red, green, yellow and orange bell peppers all thrown in together. Then, whenever I need cut up peppers, I end up with a colorful bunch of peppers in whatever I'm putting them in. If you prefer, you can buy one or two peppers as needed (like for this recipe) and cut it up at that time. You can use whichever color bell pepper you want; if I'm out of frozen peppers, and am planning to buy only one or two for this recipe, I usually go with the green peppers, since they're usually the cheapest.
Also, with the onions, I usually try to have both yellow and red onions on hand; when I do, I use one of each in this recipe. Finally, for the cans of beans, I lean toward one can of black beans and one can of either Navy or Great Northern beans, both of which are white. Between the multi-colored peppers, two different kinds of onions, and different colored beans, it makes for a more colorful chili. But if you only have two cans of white, red or black beans, that's fine, too.
2 T olive oil
2 onions, chopped
4-6 cloves garlic, minced
1-2 peppers, chopped
16-ounce package extra-firm tofu, drained and crumbled
2 19-once cans of beans, drained
1 28-ounce can crushed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add tofu and sauté until crisp & lightly browned. While this is cooking, peel and cut the carrots. Add the beans, crushed tomatoes, carrots, chili powder, cumin, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serve over noodles. Serves 4.
SUMMER VEGGIE KEBABS WITH FRESH CORN RELISH
This comes from the July/August 2013 issue of Vegetarian Times, page 32. It serves 4 in 30 minutes or less, and starts out, “Easy-to-assemble vegetable kebabs are paired with a lightly sautéed corn relish for a dish that can be served either as an appetizer or as an entrée when placed atop couscous or another quick-cooking grain. To ensure even cooking, make sure all the vegetables are about the same size.”
To view this online, click here.
Corn Relish
1 Tbs. olive oil
1 medium yellow tomato, diced (2/3 cup)1 large ear corn, kernels removed (1 1/3 cups kernels)1 1/2 Tbs. white balsamic or white wine vinegar
1/4 tsp. dry mustard powder
2 Tbs. coarsely chopped fresh basil
Kebabs
1/4 cup olive oil
2 Tbs. white balsamic or white wine vinegar
3/4 tsp. dry mustard powder, divided
1 small yellow bell pepper, halved, seeded, and cut into 12 square pieces
1 medium zucchini, halved and cut into 12 slices
1/2 small red onion, cut into 12 chunks
12 whole cremini mushrooms
12 grape or cherry tomatoes
Coat grill grate or grill pan with cooking spray, and preheat over medium heat.
To make Corn Relish: Heat oil in skillet over medium heat. Add tomato, cover, and cook 4 minutes, or until tomato is breaking down. Add corn kernels, and cook 2 minutes, or until corn is tender. Stir in vinegar and mustard powder, and cook 1 minute more. Remove from heat. Mix in basil; season with salt and pepper, if desired.
To make Kebabs: whisk together oil, vinegar, and mustard powder in small bowl.
Thread each of 12 skewers with 1 bell pepper square, 1 zucchini slice, 1 red onion chunk, 1 mushroom, and 1 tomato. Place skewers on large platter, and brush with vinaigrette mixture. Season with salt and pepper, if desired.
Grill skewers 6 to 8 minutes, turning every 2 minutes, or until vegetables are tender and browned on all sides. Serve with Corn Relish.
nutritional information Per Serving (3 kebabs and 1/2 cup relish): Calories: 247; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 30 mg; Fiber: 3 g; Sugar: 9 g; Vegan; Gluten-Free
SATAY NOODLE SALAD
Another recipes from the July/August 2013 issue of Vegetarian Times, page 30. This also serves 4 in 30 minutes or less, and starts out, “Lightly grilled vegetables are paired with fresh pasta and tossed in a creamy peanut sauce for a one-bowl meal that’s delicious hot or cold. Feel free to substitute your favorite seasonal vegetables for those in the recipe.”
To view this online, click here.
3 oz. fresh fettuccine (1/3 9-oz. pkg.)
6 oz. stringless sugar snap peas
4 bunches baby bok choy, greens chopped, stem ends halved
6 radishes, trimmed and halved
2 medium Japanese eggplants, sliced diagonally
3 Tbs. natural creamy peanut butter
3 Tbs. unseasoned rice vinegar
3 Tbs. honey
1 Tbs. low-sodium soy sauce
1 tsp. chile sauce, such as sriracha
Coat grill pan or grill basket with cooking spray, and preheat over medium heat.
Cook noodles in boiling salted water 2 minutes. Add sugar snap peas, and cook 1 minute more. Drain, rinse with cold water, and drain again. Transfer to bowl.
Arrange bok choy stems, radishes, and eggplant slices on grill pan or in grill basket. Season with salt and pepper, if desired. Cook 6 minutes, turning once.
Meanwhile, whisk together peanut butter, vinegar, honey, soy sauce, and chile sauce in small bowl. Season with salt and pepper, if desired.
Cut eggplant into strips. Slice bok choy stems and radishes. Add vegetables to noodle mixture, and toss with peanut sauce.
nutritional information Per 2 1/2-cup serving: Calories: 256; Protein: 10 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 17 mg; Sodium: 362 mg; Fiber: 7 g; Sugar: 21 g
FRESH TOMATO FARFALLE
From the July/August 2008 issue of Vegetarian Times, page 87. Serves 6 in 30 minutes or less, and starts out, “Try this recipe with an assortment of heirloom tomatoes for a colorful main dish that’s delicious hot or cold.”
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1/4 cup lime juice
3 Tbs. olive oil
1 Tbs. grated lime zest
1 tsp. ground cumin
2 lb. tomatoes, cut into bite-size pieces (5 cups)
1 15-oz. can chickpeas, rinsed and drained
1/2 cup torn basil leaves
9 oz. farfalle pasta
1 1/4 cups fresh or frozen corn kernels
Combine lime juice, olive oil, lime zest, and cumin in large bowl. Add tomatoes, chickpeas, and basil, and toss to coat. Set aside.
Cook pasta according to package directions until al dente. Add corn to pasta water 2 minutes before end of cooking time. Drain, and toss with tomato mixture. Serve warm or at room temperature.
nutritional information Per Serving: Calories: 362; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 61 g; Cholesterol: 0 mg; Sodium: 352 mg; Fiber: 7 g; Sugar: 6 g; Vegan
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