It's Thursday, almost the end of the work week. Here are today's six vegetarian recipes to help you through the day, including Simple Veggie Skewers and Ultimate Veggie Burgers. Enjoy!
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
THE ULTIMATE VEGGIE BURGER
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.
This was featured in “The Ultimate Veggie Burger”, and can be found online here.
Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!
Ingredients
4 ounces extra-firm tofu, drained
Olive oil
1/2 pound cremini mushrooms, trimmed and sliced
3/4 teaspoon kosher salt, more as needed
Black pepper, as needed
1 (15-ounce) can kidney beans, drained
1 medium beet, peeled and coarsely grated (3/4 cup)
3/4 cup tamari almonds or cashews
1/3 cup panko bread crumbs
2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)
2 large eggs
2 tablespoons mayonnaise
2 scallions, sliced
3 garlic cloves, finely chopped
3/4 teaspoon dulce pimentón or sweet smoked paprika
4 ounces tempeh, crumbled
1/2 cup cooked brown rice
Preparation
Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.
On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.
Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.
Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).
When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.
Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.
EAST COAST GRILL’S CORNBREAD
This comes from Sam Sifton, also in The New York Times cooking e-newsletter. Sam wrote, “This corn bread, adapted from the one developed by Chris Schlesinger and served at his East Coast Grill in Cambridge, Mass., is lofty and sweet, crusty and cakelike, moist and ethereal. As Sam Sifton said in the 2012 article that accompanied the recipe, it is ‘the corn bread to become a child’s favorite, to become the only corn bread that matters. All else is not corn bread.’” Yield: 6 to 8 servings; Time: 1 hour 15 minutes.
This was featured in “The Corn Bread Matters Most”, and can be viewed online here.
Ingredients
2 cups all-purpose flour
1 cup yellow cornmeal
3/4 cup white sugar
1/2 teaspoon salt
1 tablespoon baking powder
2 large eggs
1 1/2 cups whole milk
1 1/2 tablespoons vegetable oil
1/4 cup melted butter
2 cups fresh or frozen corn kernels
Preparation
Preheat oven to 350. Lightly oil a 9-inch cast-iron skillet and put it in the oven to heat up.
In a large bowl, sift together the flour, cornmeal, sugar, salt and baking powder. In another bowl, whisk together the eggs, milk and oil. Pour the wet ingredients over the dry ingredients, add the melted butter and the corn and stir together until just mixed.
Remove the hot cast-iron pan from the oven and pour into it the batter, then give the pan a smack on the countertop to even it out. Return pan to oven and bake, approximately 1 hour, until the corn bread is browned on top and a toothpick or a thin knife inserted into the top comes out clean.
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
LIGHT AND FAST RASPBERRY FOOL
This was in the September 2009 issue of Vegetarian Times, and begins, ""This year, we're starting to make our own raspberry ice cream at Dirt Candy and will use Cascadian Farm Frozen Organic Red Raspberries," says Amanda Cohen of Dirt Candy restaurant in New York. "They're never bland—they have a pure raspberry flavor that rivals fresh berries. In fact, they're so sweet, they need little or no added sugar, even if you eat them plain." Try them in this dessert, and everyone will think you used fresh." Serves 4 in 30 minutes or less.
To view this online, click here.
1 10-oz. bag Cascadian Farm Frozen Organic Red Raspberries
1/4 cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
1/2 tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes.
Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 1/2 cups berry sauce into yogurt mixture, creating a marbled effect. Divide among bowls; garnish with almonds and leftover sauce.
nutritional information Per 1-cup serving: Calories: 207; Protein: 11 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: 4 g; Sugar: 33 g; Gluten-Free
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/779.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information (Per Serving): Calories: 58; Protein: 5 g; Sodium: 138 mg; Cholesterol: 7 mg; Fat: 2.8 g; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
Showing posts with label Curried Potatoes. Show all posts
Showing posts with label Curried Potatoes. Show all posts
Thursday, September 14, 2017
Thursday, May 25, 2017
Thursday Recipes
Here are six recipes to help you through the day, including Buck-Eyes and Garden Vegetable and Tempeh Saute. Enjoy!
CHOCOLATE TRUFFLES
I got this from my oldest son and daughter-in-law for Christmas, 2002. They are so good…These, the buck-eyes, and a pot of coffee…Heaven…
This recipe (as well as the Buck-Eyes) can be found in my e-cookbook Off the Wall Cooking.
8 oz. fine semi-sweet chocolate, broken into small pieces
1 C heavy cream
cocoa powder for dusting (see note)
Put the cream & chocolate into a pan & heat on low until the chocolate has melted. Stir the mixture until smooth & glossy, then pour into a bowl & chill in the fridge for several hours or overnight. Take spoonfuls of the mixture and, wearing gloves, roll between your hands into a ball. Place each truffle into a tray of SIFTED cocoa powder and shake around until well coated.
NOTE: Mary adds: “I’ll warn you, this process is very messy but WELL worth it. Also, some chopped pecans to roll them around in was really good. I’m sure you can think of all sorts of cool variations; I bet some grated orange peel or ginger would be good, too…” Also, “for the cayenne ones, I used a mixture of cocoa, cinnamon and cayenne.”
Very yummy, very addicting.
BUCK-EYES
My mom made these and passed them out for Christmas presents in 1989. It’s amazing that any of them made the trip home; they are incredibly good.
This recipe can also be found in my e-cookbook Off the Wall Cooking.
1 lb. butter or margarine, room temperature
2 – 3 lbs. confectioner’s sugar
1 tsp. vanilla (opt.)
2 lb. peanut butter, room temperature
2-12 oz. packages of chocolate chips
1/2 bar paraffin (4 oz.)
Mix butter and peanut butter. Add vanilla. Blend well. Mix in confectioner’s sugar. Roll into small balls and refrigerate several hours.
Melt chocolate chips and paraffin in top of double boiler.
With toothpicks in each peanut butter ball, dip ball into melted chocolate, leaving spot on top of peanut butter balls undipped, then place on wax paper to harden. Try not to eat in one sitting!
HOT AND SOUR SOUP
This comes from Publix Supermarket's Aprons. Makes 6 servings.
1/4 cup green onions (2 – 3 onions)
1 (28-ounce) can chop suey vegetables (drained)
4 1/4 cups water
1 cup sliced fresh mushrooms
1/2 cup hoisin sauce
1 tablespoon miso paste
1/2 cup shredded carrots
2 teaspoons chili bean sauce
1 tablespoon vegetable base
1/4 cup Oriental salad dressing
2 tablespoons cornstarch
Wash onions and remove any wilted portions. Chop enough green onions into 1/4-inch pieces to measure 1/4 cup, including up to half of green tops. Discard tops or reserve for another use. Set aside.
Open can of vegetables and drain liquid by squeezing lid against vegetables. Set aside.
Place in large saucepan: 4 cups water, onions, vegetables, mushrooms, hoisin sauce, miso paste, carrots, bean sauce, vegetable base and salad dressing. Bring to boil on medium-high heat. Place 1/4 cup water and cornstarch in 2-cup measuring cup. Stir together until creamy. When boiling, stir in cornstarch mixture. Reduce heat to low and simmer 10 minutes. Serve.
Calories 332 kcal; Fat 11 g; Cholesterol 0 mg; Carbohydrate 45 g; Fiber 6 g; Protein 14 g; Sodium 1954 mg
Daily Values: Vitamin A 39%; Vitamin C 15%; Calcium 10%; Iron 16%
CURRIED POTOATOES
This is from the June 2008 Vegetarian Times, page 80. The recipe begins, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded and finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions and garlic & cook 5 – 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots and curry powder and cook 4 minutes.
Add beans and their liquid, tomatoes, broth, jalapeno chiles, vinegar an 1 cup water; season with salt and pepper. Cover and simmer 45 minutes or until potatoes are flaky amd carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
ASIAN-FLAVORED QUINOA SALAD
This was in an old Weight Watchers email. The Weight Watchers PointsPlus was 6 per serving. Serves 4.
1 1/2 C canned chicken broth or water
3/4 C uncooked quinoa (+)
1 Tbsp rice wine vinegar
2 Tbsp orange marmalade
2 tsp dark sesame oil
1 Tbsp fresh, minced ginger root
1 tsp kosher salt
1 C trimmed & halved sugar snap peas (*)
1 C shredded carrots (*)
1 C shredded red cabbage (*)
1 small sweet red pepper, thinly sliced (*)
3 Tbsp fresh, chopped cilantro
2 TBSP thinly sliced scallions (*)
1 Tbsp toasted sesame seeds
In small saucepan, combine broth & quinoa; bring to boil over high heat. Reduce heat to low; cover & simmer for 10 minutes.
Meanwhile, to make dressing, in small bowl, whisk together vinegar, marmalade, oil, ginger, & salt; set aside.
After quinoa has cooked for 10 cooked for 10 minutes, toss in snap peas to partially steam them; cover & simmer until most of liquid has been absorbed, about 5 – 6 minutes.
Remove pan from heat & stir in carrots, cabbage, peppers, & dressing; mix to thoroughly combine. Garnish with cilantro, scallions & sesame seeds. Serve warm, room temperature, or chilled. Yields about 1 heaping cup per serving. Serves 4.
+ If quinoa is not “pre-rinsed,” rinse in colander before cooking to remove its outer coating.
Anything marked with an asterisk (*) is a filling food.
GARDEN VEGETABLE AND TEMPE SAUTE
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657
View recipe: http://diabeticgourmet.com/recipes/html/657.shtml
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.
Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
CHOCOLATE TRUFFLES
I got this from my oldest son and daughter-in-law for Christmas, 2002. They are so good…These, the buck-eyes, and a pot of coffee…Heaven…
This recipe (as well as the Buck-Eyes) can be found in my e-cookbook Off the Wall Cooking.
8 oz. fine semi-sweet chocolate, broken into small pieces
1 C heavy cream
cocoa powder for dusting (see note)
Put the cream & chocolate into a pan & heat on low until the chocolate has melted. Stir the mixture until smooth & glossy, then pour into a bowl & chill in the fridge for several hours or overnight. Take spoonfuls of the mixture and, wearing gloves, roll between your hands into a ball. Place each truffle into a tray of SIFTED cocoa powder and shake around until well coated.
NOTE: Mary adds: “I’ll warn you, this process is very messy but WELL worth it. Also, some chopped pecans to roll them around in was really good. I’m sure you can think of all sorts of cool variations; I bet some grated orange peel or ginger would be good, too…” Also, “for the cayenne ones, I used a mixture of cocoa, cinnamon and cayenne.”
Very yummy, very addicting.
BUCK-EYES
My mom made these and passed them out for Christmas presents in 1989. It’s amazing that any of them made the trip home; they are incredibly good.
This recipe can also be found in my e-cookbook Off the Wall Cooking.
1 lb. butter or margarine, room temperature
2 – 3 lbs. confectioner’s sugar
1 tsp. vanilla (opt.)
2 lb. peanut butter, room temperature
2-12 oz. packages of chocolate chips
1/2 bar paraffin (4 oz.)
Mix butter and peanut butter. Add vanilla. Blend well. Mix in confectioner’s sugar. Roll into small balls and refrigerate several hours.
Melt chocolate chips and paraffin in top of double boiler.
With toothpicks in each peanut butter ball, dip ball into melted chocolate, leaving spot on top of peanut butter balls undipped, then place on wax paper to harden. Try not to eat in one sitting!
HOT AND SOUR SOUP
This comes from Publix Supermarket's Aprons. Makes 6 servings.
1/4 cup green onions (2 – 3 onions)
1 (28-ounce) can chop suey vegetables (drained)
4 1/4 cups water
1 cup sliced fresh mushrooms
1/2 cup hoisin sauce
1 tablespoon miso paste
1/2 cup shredded carrots
2 teaspoons chili bean sauce
1 tablespoon vegetable base
1/4 cup Oriental salad dressing
2 tablespoons cornstarch
Wash onions and remove any wilted portions. Chop enough green onions into 1/4-inch pieces to measure 1/4 cup, including up to half of green tops. Discard tops or reserve for another use. Set aside.
Open can of vegetables and drain liquid by squeezing lid against vegetables. Set aside.
Place in large saucepan: 4 cups water, onions, vegetables, mushrooms, hoisin sauce, miso paste, carrots, bean sauce, vegetable base and salad dressing. Bring to boil on medium-high heat. Place 1/4 cup water and cornstarch in 2-cup measuring cup. Stir together until creamy. When boiling, stir in cornstarch mixture. Reduce heat to low and simmer 10 minutes. Serve.
Calories 332 kcal; Fat 11 g; Cholesterol 0 mg; Carbohydrate 45 g; Fiber 6 g; Protein 14 g; Sodium 1954 mg
Daily Values: Vitamin A 39%; Vitamin C 15%; Calcium 10%; Iron 16%
CURRIED POTOATOES
This is from the June 2008 Vegetarian Times, page 80. The recipe begins, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded and finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions and garlic & cook 5 – 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots and curry powder and cook 4 minutes.
Add beans and their liquid, tomatoes, broth, jalapeno chiles, vinegar an 1 cup water; season with salt and pepper. Cover and simmer 45 minutes or until potatoes are flaky amd carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
ASIAN-FLAVORED QUINOA SALAD
This was in an old Weight Watchers email. The Weight Watchers PointsPlus was 6 per serving. Serves 4.
1 1/2 C canned chicken broth or water
3/4 C uncooked quinoa (+)
1 Tbsp rice wine vinegar
2 Tbsp orange marmalade
2 tsp dark sesame oil
1 Tbsp fresh, minced ginger root
1 tsp kosher salt
1 C trimmed & halved sugar snap peas (*)
1 C shredded carrots (*)
1 C shredded red cabbage (*)
1 small sweet red pepper, thinly sliced (*)
3 Tbsp fresh, chopped cilantro
2 TBSP thinly sliced scallions (*)
1 Tbsp toasted sesame seeds
In small saucepan, combine broth & quinoa; bring to boil over high heat. Reduce heat to low; cover & simmer for 10 minutes.
Meanwhile, to make dressing, in small bowl, whisk together vinegar, marmalade, oil, ginger, & salt; set aside.
After quinoa has cooked for 10 cooked for 10 minutes, toss in snap peas to partially steam them; cover & simmer until most of liquid has been absorbed, about 5 – 6 minutes.
Remove pan from heat & stir in carrots, cabbage, peppers, & dressing; mix to thoroughly combine. Garnish with cilantro, scallions & sesame seeds. Serve warm, room temperature, or chilled. Yields about 1 heaping cup per serving. Serves 4.
+ If quinoa is not “pre-rinsed,” rinse in colander before cooking to remove its outer coating.
Anything marked with an asterisk (*) is a filling food.
GARDEN VEGETABLE AND TEMPE SAUTE
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657
View recipe: http://diabeticgourmet.com/recipes/html/657.shtml
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.
Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
Monday, May 1, 2017
Monday Recipes
It's Monday, time to begin the work/school week. Here are six yummy vegetarian recipes to help you through the day, including Baked Apples and Curried Potatoes. Enjoy!
CHERRY SCONES
I'm really not sure where this is from. Possibly an old Weight Watchers email, though I wouldn't swear by it. It's from some long-since-forgotten-emailing list.
A spray cooking spray
2 C all-purpose flour
1 Tbsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/3 C sugar
1 large egg, beaten
1 C buttermilk
1/4 C butter, melted
2/3 C dried cherries, thinly sliced
Preheat oven to 400 degrees F. Coat cookie sheet with cooking spray.
In medium bowl, combine flour, baking powder, baking soda, salt & sugar; mix well & set aside. In another bowl, whisk together egg, buttermilk & melted butter. Stir wet ingredients into dry until just combined. Fold in cherries.
Drop 12 equal 20-inch mounds of batter on prepared cookie sheet about 1 inch apart. Bake until tops just start to turn golden, about 12 to 15 minutes.
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
RHUBARB-STRAWBERRY REFRIGERATOR CAKE
My family spent several years in northeast Connecticut. When I was 15, my parents bought a new house in South Woodstock (we'd lived in Thompson).
One of the new house's charms was a good-sized garden; a large patch of rhubarb threatened to overrun the entire garden. While Dad claimed most of the garden (as “John’s Pea Patch”), Mom decided that the rhubarb was hers. This is one of the many rhubarb desserts we had that year.
This recipe can be found in my e-cookbook Off the Wall Cooking.
6 C rhubarb, cut in 1/2” pieces
1 tsp. vanilla
3 dozen lady fingers, split
1/2 C sugar
whole fresh strawberries
2 pks. (3 oz. each) strawberry gelatin
2 C heavy cream, whipped
Combine rhubarb, sugar and 1 C water in saucepan. Bring to boil. Boil 6 – 8 minutes until soft. Drain 1 C syrup and save. Put rhubarb and remaining syrup in blender. Make pulp (3 1/2 C). Bring pulp to boil. Pour over gelatin and stir until dissolved. Chill until slightly thickened but not firm. Fold in whipped cream. Add vanilla. Line 9” springform pan (3” deep) with ladyfingers. Alternate layers of rhubarb mix and ladyfingers, ending with rhubarb. Chill overnight, or until firm. Top with glaze and strawberries.
Glaze: Mix reserve syrup and 1/4 C sugar. Bring to boil & stir in 1 1/2 T cornstarch. Blend with small amount of water. Boil and cook, stirring until thickened and clean. Add a few drops of red food coloring. Cool.
FIVE BEAN SOUP
This comes from Eden Kitchens
Serves 10. Prep Time 10 minutes. Cook Time 40 minutes.
2 Tbs Eden Extra Virgin Olive Oil
3 cloves garlic, minced
1 medium onion, diced
1/4 C celery, diced
1/2 C carrots, diced
3 Tbs barley, rinsed
3 C water
1 can Eden Organic Pinto Beans
1 can Eden Organic Black Beans
1 can Eden Organic Kidney Beans
1 can Eden Organic Navy Beans
1 can Eden Organic Garbanzo Beams
1 C sweet corn, fresh or frozen
1 can Eden Organic Diced Tomatoes with Roasted Onion
1/2 tsp dried basil
1 1/2 tsp crushed bay leaf
1 tsp Eden Sea Salt – French Celtic
Heat oil in soup pot, sauté garlic & onion until onion is translucent. Add water, celery, carrot & barley, beans, corn, tomatoes & herbs. Add salt, cover & simmer 30 minutes. Serve.
CURRIED POTOATOES
This is from the June 2008 Vegetarian Times, page 80. The recipe begins, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded and finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions and garlic & cook 5 – 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots and curry powder and cook 4 minutes.
Add beans and their liquid, tomatoes, broth, jalapeno chiles, vinegar an 1 cup water; season with salt and pepper. Cover and simmer 45 minutes or until potatoes are flaky amd carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BAKED APPLES
This was in an old Weight Watchers email. Yield: 1 scone/serving. 3 points/scone (old value). I have no idea what the newest points value/scone is.
4 apples, small
1 C applesauce, unsweetened
1/4 tsp ground cinnamon
1 Tbsp brown sugar
1/4 C water
2 C vanilla nonfat yogurt
1/4 ground cinnamon
4 tsp pecans or walnuts, toasted and chopped
Core apples, leaving bottom intact so they can be filled. Place upright in small glace microwaveable baking dish. Stir applesauce, cinnamon and brown sugar. Spoon mixture into apples. Pour water into bottom of baking dish. Cover dish and microwave at medium for 12 – 15 minutes until apples are soft. Remove from microwave and allow to cool. Spoon yogurt over each apple, garnish with a sprinkle of cinnamon & toasted pecans or walnuts.
CHERRY SCONES
I'm really not sure where this is from. Possibly an old Weight Watchers email, though I wouldn't swear by it. It's from some long-since-forgotten-emailing list.
A spray cooking spray
2 C all-purpose flour
1 Tbsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/3 C sugar
1 large egg, beaten
1 C buttermilk
1/4 C butter, melted
2/3 C dried cherries, thinly sliced
Preheat oven to 400 degrees F. Coat cookie sheet with cooking spray.
In medium bowl, combine flour, baking powder, baking soda, salt & sugar; mix well & set aside. In another bowl, whisk together egg, buttermilk & melted butter. Stir wet ingredients into dry until just combined. Fold in cherries.
Drop 12 equal 20-inch mounds of batter on prepared cookie sheet about 1 inch apart. Bake until tops just start to turn golden, about 12 to 15 minutes.
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
RHUBARB-STRAWBERRY REFRIGERATOR CAKE
My family spent several years in northeast Connecticut. When I was 15, my parents bought a new house in South Woodstock (we'd lived in Thompson).
One of the new house's charms was a good-sized garden; a large patch of rhubarb threatened to overrun the entire garden. While Dad claimed most of the garden (as “John’s Pea Patch”), Mom decided that the rhubarb was hers. This is one of the many rhubarb desserts we had that year.
This recipe can be found in my e-cookbook Off the Wall Cooking.
6 C rhubarb, cut in 1/2” pieces
1 tsp. vanilla
3 dozen lady fingers, split
1/2 C sugar
whole fresh strawberries
2 pks. (3 oz. each) strawberry gelatin
2 C heavy cream, whipped
Combine rhubarb, sugar and 1 C water in saucepan. Bring to boil. Boil 6 – 8 minutes until soft. Drain 1 C syrup and save. Put rhubarb and remaining syrup in blender. Make pulp (3 1/2 C). Bring pulp to boil. Pour over gelatin and stir until dissolved. Chill until slightly thickened but not firm. Fold in whipped cream. Add vanilla. Line 9” springform pan (3” deep) with ladyfingers. Alternate layers of rhubarb mix and ladyfingers, ending with rhubarb. Chill overnight, or until firm. Top with glaze and strawberries.
Glaze: Mix reserve syrup and 1/4 C sugar. Bring to boil & stir in 1 1/2 T cornstarch. Blend with small amount of water. Boil and cook, stirring until thickened and clean. Add a few drops of red food coloring. Cool.
FIVE BEAN SOUP
This comes from Eden Kitchens
Serves 10. Prep Time 10 minutes. Cook Time 40 minutes.
2 Tbs Eden Extra Virgin Olive Oil
3 cloves garlic, minced
1 medium onion, diced
1/4 C celery, diced
1/2 C carrots, diced
3 Tbs barley, rinsed
3 C water
1 can Eden Organic Pinto Beans
1 can Eden Organic Black Beans
1 can Eden Organic Kidney Beans
1 can Eden Organic Navy Beans
1 can Eden Organic Garbanzo Beams
1 C sweet corn, fresh or frozen
1 can Eden Organic Diced Tomatoes with Roasted Onion
1/2 tsp dried basil
1 1/2 tsp crushed bay leaf
1 tsp Eden Sea Salt – French Celtic
Heat oil in soup pot, sauté garlic & onion until onion is translucent. Add water, celery, carrot & barley, beans, corn, tomatoes & herbs. Add salt, cover & simmer 30 minutes. Serve.
CURRIED POTOATOES
This is from the June 2008 Vegetarian Times, page 80. The recipe begins, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded and finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions and garlic & cook 5 – 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots and curry powder and cook 4 minutes.
Add beans and their liquid, tomatoes, broth, jalapeno chiles, vinegar an 1 cup water; season with salt and pepper. Cover and simmer 45 minutes or until potatoes are flaky amd carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BAKED APPLES
This was in an old Weight Watchers email. Yield: 1 scone/serving. 3 points/scone (old value). I have no idea what the newest points value/scone is.
4 apples, small
1 C applesauce, unsweetened
1/4 tsp ground cinnamon
1 Tbsp brown sugar
1/4 C water
2 C vanilla nonfat yogurt
1/4 ground cinnamon
4 tsp pecans or walnuts, toasted and chopped
Core apples, leaving bottom intact so they can be filled. Place upright in small glace microwaveable baking dish. Stir applesauce, cinnamon and brown sugar. Spoon mixture into apples. Pour water into bottom of baking dish. Cover dish and microwave at medium for 12 – 15 minutes until apples are soft. Remove from microwave and allow to cool. Spoon yogurt over each apple, garnish with a sprinkle of cinnamon & toasted pecans or walnuts.
Friday, April 14, 2017
Side Dishes
With Easter this weekend, we all have our favorite main holiday dish, whether we're vegetarian or not.
But wait! What about side dishes! You know, those extras that just round out the meal.
Here are six sides that'll round out your meal very nicely, including the tasty (and easy) Gourmet Green Beans and Curried Potatoes. Enjoy!
Note: Check out last Friday's post for several more recipes to try for your sides. I highly recommend my mom's Sweet Potato Soufflé. Very yummy!
CURRIED LENTILS WITH BUTTERNUT SQUASH
This is from the October 2007 issue of Runner’s World.
1 C dry lentils
1 small butternut squash
1 Tbls olive oil
1 Tbls curry powder
1 tsp grated gingerroot
1 tsp chili powder
Salt & pepper to taste
1/4 C shredded coconut (optional)
Spray 2-quart baking dish with cooking spray and set aside. Pour lentils into deep pot and cover with cold water. Bring water to boil, reduce heat, and add raw chunks of the squash (leave skin on to add nutrients and texture to dish). Simmer until squash is soft (about 1 hour). Remove pot from heat, drain, and set aside. With tongs, pull out chunks of squash and mash roughly, skins and all, with a fork, ricer, or potato masher.
Preheat oven to 400 degrees F. In large bowl, mix drained cooked lentils and mashed squash with olive oil and all the spices (including salt and pepper). Spoon mixture into baking dish. At this point, you can cover the dish and refrigerate for a few hours or overnight. When you’re ready, bake until piping hot, about 20 minutes if you’re putting it into the oven right after mixing, or 25-30 minutes if it’s been refrigerated. Serve warm garnished with shredded coconut if you like and with a serving of wild greens, such as blanched chard. Serves two as a hearty main dish or four as a side dish.
Calories: 530; Protein: 32 g; carbs: 94 g; Fat: 8 g.
GOURMET GREEN BEANS
This is from Publix Supermarket's April 2006 issue of Aprons
2 (12-ounce) bags fresh snipped green beans (snapped, if desired)
1 (8-ounce) package sliced baby portabella mushrooms
3/4 cup water
2 tablespoons garlic butter
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.
Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.
Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.
CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%
AU GRATIN POTATOES
This was in a Weight Watchers' email years ago. The recipe begins, “Our cheesy potato dish is the perfect crowd pleaser: rich enough for your spouse and kids, yet light enough to keep your waistline slim.”
The POINTS® Value at that time listed this as 3 points.
Servings: 8; Preparation Time: 20 min; Cooking Time: 90 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion, thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.
TUSCAN-STYLE QUINOA
This is from the November 2005 issue of Runner’s World.
1 1/2 C quinoa
3 C water
2 Tbls olive oil
3 coves garlic, minced
1/2 medium red onion, chopped
6 C shredded Swiss chard
1 large tomato, diced
1/2 tsp chili pepper flakes
Salt and pepper
1/3 C Parmesan cheese
Place one tablespoon of the olive oil in saucepan, heat to medium-high, pour in quinoa to toast for four minutes. Cover with water, turn down to simmer, cook for 15 minutes until tender. Heat nonstick skillet with remaining olive oil & sauté garlic & onion until golden, about 5 minutes. Add chard & sauté until wilted. Add tomato & heat through. Fold in cooked quinoa, season with salt, pepper, & chili flakes to taste, & top with Parmesan cheese. Let stand 3-5 minutes to blend flavors.
APPLE WALNUT CROSTADA
This came courtesy of U.S. Apple Association (www.usapple.org) via the October 2005 issue of Publix Supermarket's GreenWise magazine.
Prep Time: 15 minutes; Bake Time: 45 – 50 minutes; Serves: 8
Cooking spray
6 – 7 baking apples, peeled, cored, & sliced
1/2 C brown sugar
1/3 C chopped walnuts
1/4 C all-purpose flour
Dash of vanilla extract
1 refrigerated ready-made pie crust
2 Tbs butter, cut into pieces
Preheat oven to 350 degrees. Coat a baking sheet with cooking spray & set aside. Place apples, sugar, walnuts, flour, & vanilla extract in large mixing bowl & toss well. Transfer pie crust to baking sheet. Spoon apple mixture into center of pie crust & fold up sides of pastry to capture apples & juices. Dot with butter. Bake for 45-50 minutes or until crust is golden brown.
Per serving: 207 Calories; 2 g Protein, 27 g Carbo., 2 g fiber, 11 g total fat (3 g sat, 4 g mono, 4 g poly), 110 mg Sodium, Vitamin B1 (thiamin), E
CURRIED POTOATOES
This is from the June 2008 Vegetarian Times, page 80. The recipe begins, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded and finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions and garlic & cook 5 – 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots and curry powder and cook 4 minutes.
Add beans and their liquid, tomatoes, broth, jalapeno chiles, vinegar an 1 cup water; season with salt and pepper. Cover and simmer 45 minutes or until potatoes are flaky amd carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
But wait! What about side dishes! You know, those extras that just round out the meal.
Here are six sides that'll round out your meal very nicely, including the tasty (and easy) Gourmet Green Beans and Curried Potatoes. Enjoy!
Note: Check out last Friday's post for several more recipes to try for your sides. I highly recommend my mom's Sweet Potato Soufflé. Very yummy!
CURRIED LENTILS WITH BUTTERNUT SQUASH
This is from the October 2007 issue of Runner’s World.
1 C dry lentils
1 small butternut squash
1 Tbls olive oil
1 Tbls curry powder
1 tsp grated gingerroot
1 tsp chili powder
Salt & pepper to taste
1/4 C shredded coconut (optional)
Spray 2-quart baking dish with cooking spray and set aside. Pour lentils into deep pot and cover with cold water. Bring water to boil, reduce heat, and add raw chunks of the squash (leave skin on to add nutrients and texture to dish). Simmer until squash is soft (about 1 hour). Remove pot from heat, drain, and set aside. With tongs, pull out chunks of squash and mash roughly, skins and all, with a fork, ricer, or potato masher.
Preheat oven to 400 degrees F. In large bowl, mix drained cooked lentils and mashed squash with olive oil and all the spices (including salt and pepper). Spoon mixture into baking dish. At this point, you can cover the dish and refrigerate for a few hours or overnight. When you’re ready, bake until piping hot, about 20 minutes if you’re putting it into the oven right after mixing, or 25-30 minutes if it’s been refrigerated. Serve warm garnished with shredded coconut if you like and with a serving of wild greens, such as blanched chard. Serves two as a hearty main dish or four as a side dish.
Calories: 530; Protein: 32 g; carbs: 94 g; Fat: 8 g.
GOURMET GREEN BEANS
This is from Publix Supermarket's April 2006 issue of Aprons
2 (12-ounce) bags fresh snipped green beans (snapped, if desired)
1 (8-ounce) package sliced baby portabella mushrooms
3/4 cup water
2 tablespoons garlic butter
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.
Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.
Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.
CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%
AU GRATIN POTATOES
This was in a Weight Watchers' email years ago. The recipe begins, “Our cheesy potato dish is the perfect crowd pleaser: rich enough for your spouse and kids, yet light enough to keep your waistline slim.”
The POINTS® Value at that time listed this as 3 points.
Servings: 8; Preparation Time: 20 min; Cooking Time: 90 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion, thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.
TUSCAN-STYLE QUINOA
This is from the November 2005 issue of Runner’s World.
1 1/2 C quinoa
3 C water
2 Tbls olive oil
3 coves garlic, minced
1/2 medium red onion, chopped
6 C shredded Swiss chard
1 large tomato, diced
1/2 tsp chili pepper flakes
Salt and pepper
1/3 C Parmesan cheese
Place one tablespoon of the olive oil in saucepan, heat to medium-high, pour in quinoa to toast for four minutes. Cover with water, turn down to simmer, cook for 15 minutes until tender. Heat nonstick skillet with remaining olive oil & sauté garlic & onion until golden, about 5 minutes. Add chard & sauté until wilted. Add tomato & heat through. Fold in cooked quinoa, season with salt, pepper, & chili flakes to taste, & top with Parmesan cheese. Let stand 3-5 minutes to blend flavors.
APPLE WALNUT CROSTADA
This came courtesy of U.S. Apple Association (www.usapple.org) via the October 2005 issue of Publix Supermarket's GreenWise magazine.
Prep Time: 15 minutes; Bake Time: 45 – 50 minutes; Serves: 8
Cooking spray
6 – 7 baking apples, peeled, cored, & sliced
1/2 C brown sugar
1/3 C chopped walnuts
1/4 C all-purpose flour
Dash of vanilla extract
1 refrigerated ready-made pie crust
2 Tbs butter, cut into pieces
Preheat oven to 350 degrees. Coat a baking sheet with cooking spray & set aside. Place apples, sugar, walnuts, flour, & vanilla extract in large mixing bowl & toss well. Transfer pie crust to baking sheet. Spoon apple mixture into center of pie crust & fold up sides of pastry to capture apples & juices. Dot with butter. Bake for 45-50 minutes or until crust is golden brown.
Per serving: 207 Calories; 2 g Protein, 27 g Carbo., 2 g fiber, 11 g total fat (3 g sat, 4 g mono, 4 g poly), 110 mg Sodium, Vitamin B1 (thiamin), E
CURRIED POTOATOES
This is from the June 2008 Vegetarian Times, page 80. The recipe begins, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded and finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions and garlic & cook 5 – 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots and curry powder and cook 4 minutes.
Add beans and their liquid, tomatoes, broth, jalapeno chiles, vinegar an 1 cup water; season with salt and pepper. Cover and simmer 45 minutes or until potatoes are flaky amd carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
Wednesday, August 17, 2016
Wednesday Recipes
We're half-way through the work week. Where does the time go? Here are today's six vegetarian recipes to help you through the day. Enjoy!
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
THE ULTIMATE VEGGIE BURGER
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.
This was featured in “The Ultimate Veggie Burger”, and can be found online here.
Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!
Ingredients
4 ounces extra-firm tofu, drained
Olive oil
1/2 pound cremini mushrooms, trimmed and sliced
3/4 teaspoon kosher salt, more as needed
Black pepper, as needed
1 (15-ounce) can kidney beans, drained
1 medium beet, peeled and coarsely grated (3/4 cup)
3/4 cup tamari almonds or cashews
1/3 cup panko bread crumbs
2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)
2 large eggs
2 tablespoons mayonnaise
2 scallions, sliced
3 garlic cloves, finely chopped
3/4 teaspoon dulce pimentón or sweet smoked paprika
4 ounces tempeh, crumbled
1/2 cup cooked brown rice
Preparation
Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.
On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.
Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.
Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).
When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.
Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.
EAST COAST GRILL’S CORNBREAD
This comes from Sam Sifton, also in The New York Times cooking e-newsletter. Sam wrote, “This corn bread, adapted from the one developed by Chris Schlesinger and served at his East Coast Grill in Cambridge, Mass., is lofty and sweet, crusty and cakelike, moist and ethereal. As Sam Sifton said in the 2012 article that accompanied the recipe, it is ‘the corn bread to become a child’s favorite, to become the only corn bread that matters. All else is not corn bread.’” Yield: 6 to 8 servings; Time: 1 hour 15 minutes.
This was featured in “The Corn Bread Matters Most”, and can be viewed online here.
Ingredients
2 cups all-purpose flour
1 cup yellow cornmeal
3/4 cup white sugar
1/2 teaspoon salt
1 tablespoon baking powder
2 large eggs
1 1/2 cups whole milk
1 1/2 tablespoons vegetable oil
1/4 cup melted butter
2 cups fresh or frozen corn kernels
Preparation
Preheat oven to 350. Lightly oil a 9-inch cast-iron skillet and put it in the oven to heat up.
In a large bowl, sift together the flour, cornmeal, sugar, salt and baking powder. In another bowl, whisk together the eggs, milk and oil. Pour the wet ingredients over the dry ingredients, add the melted butter and the corn and stir together until just mixed.
Remove the hot cast-iron pan from the oven and pour into it the batter, then give the pan a smack on the countertop to even it out. Return pan to oven and bake, approximately 1 hour, until the corn bread is browned on top and a toothpick or a thin knife inserted into the top comes out clean.
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
LIGHT AND FAST RASPBERRY FOOL
This was in the September 2009 issue of Vegetarian Times, and begins, ""This year, we're starting to make our own raspberry ice cream at Dirt Candy and will use Cascadian Farm Frozen Organic Red Raspberries," says Amanda Cohen of Dirt Candy restaurant in New York. "They're never bland—they have a pure raspberry flavor that rivals fresh berries. In fact, they're so sweet, they need little or no added sugar, even if you eat them plain." Try them in this dessert, and everyone will think you used fresh." Serves 4 in 30 minutes or less.
To view this online, click here.
1 10-oz. bag Cascadian Farm Frozen Organic Red Raspberries
1/4 cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
1/2 tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes.
Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 1/2 cups berry sauce into yogurt mixture, creating a marbled effect. Divide among bowls; garnish with almonds and leftover sauce.
nutritional information Per 1-cup serving: Calories: 207; Protein: 11 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: 4 g; Sugar: 33 g; Gluten-Free
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/779.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information (Per Serving): Calories: 58; Protein: 5 g; Sodium: 138 mg; Cholesterol: 7 mg; Fat: 2.8 g; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
THE ULTIMATE VEGGIE BURGER
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.
This was featured in “The Ultimate Veggie Burger”, and can be found online here.
Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!
Ingredients
4 ounces extra-firm tofu, drained
Olive oil
1/2 pound cremini mushrooms, trimmed and sliced
3/4 teaspoon kosher salt, more as needed
Black pepper, as needed
1 (15-ounce) can kidney beans, drained
1 medium beet, peeled and coarsely grated (3/4 cup)
3/4 cup tamari almonds or cashews
1/3 cup panko bread crumbs
2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)
2 large eggs
2 tablespoons mayonnaise
2 scallions, sliced
3 garlic cloves, finely chopped
3/4 teaspoon dulce pimentón or sweet smoked paprika
4 ounces tempeh, crumbled
1/2 cup cooked brown rice
Preparation
Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.
On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.
Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.
Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).
When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.
Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.
EAST COAST GRILL’S CORNBREAD
This comes from Sam Sifton, also in The New York Times cooking e-newsletter. Sam wrote, “This corn bread, adapted from the one developed by Chris Schlesinger and served at his East Coast Grill in Cambridge, Mass., is lofty and sweet, crusty and cakelike, moist and ethereal. As Sam Sifton said in the 2012 article that accompanied the recipe, it is ‘the corn bread to become a child’s favorite, to become the only corn bread that matters. All else is not corn bread.’” Yield: 6 to 8 servings; Time: 1 hour 15 minutes.
This was featured in “The Corn Bread Matters Most”, and can be viewed online here.
Ingredients
2 cups all-purpose flour
1 cup yellow cornmeal
3/4 cup white sugar
1/2 teaspoon salt
1 tablespoon baking powder
2 large eggs
1 1/2 cups whole milk
1 1/2 tablespoons vegetable oil
1/4 cup melted butter
2 cups fresh or frozen corn kernels
Preparation
Preheat oven to 350. Lightly oil a 9-inch cast-iron skillet and put it in the oven to heat up.
In a large bowl, sift together the flour, cornmeal, sugar, salt and baking powder. In another bowl, whisk together the eggs, milk and oil. Pour the wet ingredients over the dry ingredients, add the melted butter and the corn and stir together until just mixed.
Remove the hot cast-iron pan from the oven and pour into it the batter, then give the pan a smack on the countertop to even it out. Return pan to oven and bake, approximately 1 hour, until the corn bread is browned on top and a toothpick or a thin knife inserted into the top comes out clean.
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
LIGHT AND FAST RASPBERRY FOOL
This was in the September 2009 issue of Vegetarian Times, and begins, ""This year, we're starting to make our own raspberry ice cream at Dirt Candy and will use Cascadian Farm Frozen Organic Red Raspberries," says Amanda Cohen of Dirt Candy restaurant in New York. "They're never bland—they have a pure raspberry flavor that rivals fresh berries. In fact, they're so sweet, they need little or no added sugar, even if you eat them plain." Try them in this dessert, and everyone will think you used fresh." Serves 4 in 30 minutes or less.
To view this online, click here.
1 10-oz. bag Cascadian Farm Frozen Organic Red Raspberries
1/4 cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
1/2 tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes.
Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 1/2 cups berry sauce into yogurt mixture, creating a marbled effect. Divide among bowls; garnish with almonds and leftover sauce.
nutritional information Per 1-cup serving: Calories: 207; Protein: 11 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: 4 g; Sugar: 33 g; Gluten-Free
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/779.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information (Per Serving): Calories: 58; Protein: 5 g; Sodium: 138 mg; Cholesterol: 7 mg; Fat: 2.8 g; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
Tuesday, July 26, 2016
Tuesday Recipes
Ever have one of those days when you're running late from the time you get up? That's been my day today - which is why I'm posting this so late. At least it's here, with six yummy vegetarian recipes to try. Enjoy!
SORREL DRINK
From the June 2008 issue of Vegetarian Times, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
To view this online, click here.
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
SORREL DRINK
From the June 2008 issue of Vegetarian Times, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
To view this online, click here.
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
Wednesday, September 23, 2015
Wednesday Recipes
I was cleaning off the shelf in one of my closets recently and ran across several magazine holders full of old Vegetarian Times. Talk about yummy food! I had to force myself to finish cleaning before looking through the magazines at all the recipes. Now you know where today's offerings are from. Enjoy!
SORREL DRINK
From Vegetarian Times; June 2008, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
From Vegetarian Times; June 2008, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
SORREL DRINK
From Vegetarian Times; June 2008, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
From Vegetarian Times; June 2008, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
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