Okay, tomorrow is St. Patrick's Day, so we're almost done with the St. Patty's Day recipes. Enjoy!
COLCANNON
I've posted two colcannon recipes today. The first one comes from the March 2007 issue of Vegetarian Times. It starts of, "This ultra-Irish dish varies from one county to the next, with some cooks using cabbage in place of kale, others using leeks or onions for extra flavor. Here, it gets a modern-day makeover with purple potatoes, garlic and shiitake mushrooms to reflect all the delicious new options found in Irish markets today. If you can’t find purple potatoes, Yukon gold, fingerling or russet varieties also work well." Serves 6
1 lb. purple potatoes
1 lb. kale, tough stems removed
2 to 3 Tbs. olive oil
10 oz. shiitake mushrooms, sliced (about 3 cups)
3 cloves garlic, chopped (about 1 Tbs.)
1 cup unsweetened rice milk, warmed
Place potatoes in large pot, and cover with water. Bring to a boil, reduce heat to medium, and simmer 15 to 20 minutes, or until very tender. Drain, and return to pot. Heat potatoes over medium heat 1 to 2 minutes to steam off excess water, and set aside.
Meanwhile, bring large pot of salted water to a boil. Add kale, and cook 5 minutes. Drain, and set aside.
Heat oil in large skillet over medium heat. Add mushrooms and garlic, and sauté 5 to 7 minutes, or until mushrooms are soft and all liquid has evaporated. Stir in kale, and cook 1 minute more, or until hot. Season with salt and pepper.
Mash rice milk into potatoes until soft, but still chunky. Fold in kale mixture, and serve.
nutritional information Per SERVING: Calories: 184; Protein: 4 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 30 g; Sodium: 406 mg; Fiber: 4 g; Sugar: 5 g; Vegan
COLCANNON
This one comes from About.com's Fiona Haynes, who does the Low Fat Cooking blog. She writes, "Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this version. Other people swear by kale rather than cabbage, which may be more in keeping with tradition. Add a little nutmeg or mace if you have it." Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6 - 8.
To view online, click here.
Ingredients
2 pounds potatoes, peeled and cut into pieces
1 small cabbage, cored and chopped
2 small leeks, white parts only, sliced
1 cup fat-free milk
4 ounces fat-free cream cheese, softened
1/2 teaspoon white pepper
Directions
Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.
In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove with a slotted spoon and put to one side, reserving the milk.
When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again until blended. Use remaining milk if needed. Stir in cabbage and leeks.
Serve immediately.
Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg, Sodium 113mg, Carbohydrate 25.3g, Fiber 4.2g, Protein 6.2g
VEGAN IRISH COLCANNON POTATOES AND CABBAGE
Can we really have too many recipes for colcannon? Maybe...or not. Here's another version of this yummy recipe. Even after St. Patrick's Day is over, this can be eaten any time.
This one came from Jolinda Hackett, About.com's vegetarian food expert. She writes, “Colcannon is a traditional Irish side dish made with potatoes and cabbage, and this version is both vegetarian and vegan and it's gluten-free as well (double check that your soy milk is gluten-free). Make this recipe for St. Patrick's Day, or any day that you are longing for a wee taste of Ireland.” Prep Time: 10 minutes; Cook Time: 45 minutes; Total Time: 55 minutes; Yield: 6 servings.
To view this online, click here.
Ingredients
water for boiling
5 large potatoes
1 head green cabbage, chopped
3 leeks, sliced
1 cup soy milk
1/4 tsp nutmeg (optional)
salt and pepper to taste
Preparation
Place potatoes in a large pot and add enough water to cover the potatoes. Bring to a boil and cook for at least 20 minutes, or until potatoes are tender.
In a separate pot, boil the cabbage in water for 15 minutes. Drain and set aside.
In another pot or skillet, cook leeks in soy milk until tender, about 15 minutes.
When potatoes are done cooking, mash them together with leeks, soy milk, nutmeg, salt and pepper.
Add cabbage and stir to combine. Add more salt and pepper to taste and enjoy!
IRISH SODA BREAD
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, "Irish Soda Bread requires only a few simple ingredients: flour, baking soda, salt and buttermilk. Throw in a cup of raisins if you like, and some orange zest, too. Traditional Irish Soda Bread is made without these, however, as it was made as a daily bread to accompany meals. Enjoy the original version warm with a little low fat spread with some tea, or as an accompaniment to a lean beef stew." Prep Time: 15 minutes; Cook Time: 45 minutes; Total Time: 60 minutes; Yields 1 round loaf (8 - 10 wedges or slices)
To view this online, click here.
Ingredients
3 cups all-purpose flour
1 1/2 tsp baking soda
1 1/2 tsp. salt
1 1/2 cups low fat buttermilk
Directions
Preheat oven to 375 degrees.
In a large bowl, stir dry ingredients together with a whisk. Make a well in the center and add 1 cup of the buttermilk, reserving 1/2 cup. Combine dry ingredients and buttermilk with a fork, gradually adding more of the remaining liquid until a soft dough is formed.
Knead the dough lightly on a floured surface for 1 minute. Form into a slightly flattened circle. Place on a parchment lined (or silicone baking mat) cookie sheet. Mark a large 1/2-inch deep X with a sharp knife and bake soda bread for 40-45 minutes. The bread is ready when it is golden and sounds hollow when tapped on the bottom.
Per Serving: Calories 148, Calories from Fat 6, Total Fat 0.7g (sat 0.4g), Cholesterol 1 mg, Sodium 582mg, Carbohydrate 30.5g, Fiber 1g, Protein 5g
SWEET IRISH POTATO ROLLS
From about.com's bread baking guru, Elizabeth Yetter, who wrote, "Sweet Irish potato rolls are made with mashed potatoes and the water you use to boil the potatoes. These rolls are soft, moist, and slightly sweet. They taste great with salty dinners, such as ham, and with most stews. The rolls can be made ahead of time, cooled, and frozen. This recipe for sweet Irish potato rolls makes 18 medium sized rolls."
Prep Time: 2 hours; Cook Time: 20 minutes
Ingredients:
1/2 cup (1 stick) butter, melted
1 cup mashed potatoes
1 cup potato water
1 tbsp (2 pkg) active dry yeast
1/4 cup sugar
1 tsp salt
2 eggs
5 cups bread flour, about
Preparation:
Melt stick of butter in small saucepan.
In large bowl, add mashed potatoes, potato water, and melted butter. Mix and let set until lukewarm.
Add yeast, sugar, salt and eggs to mixture. Stir well.
Stir in 2 cups bread flour. Let mixture sit for 15 minutes in warm place.
Stir down sponge and add enough flour to make a soft dough. Turn dough out onto floured board and knead until soft and smooth. Put dough in greased bowl. Turn dough over in bowl so that the top is also lightly greased. Cover and let rise for 1 hour or until double in bulk.
Punch dough down. Turn out onto lightly floured board and knead out air bubbles. Divide and shape dough into 18 rolls. Put rolls on 2 greased baking sheets. Cover and let rise for 30 minutes or until doubled.
Bake rolls at 350 degrees F for 15 to 20 minutes, or until golden. Serve warm or cold.
VEGETARIAN "BEEF" AND GUINNESS STEW
Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."
Prep Time: 10 minutes; Cook Time: 60 minutes
Ingredients:
Approx 14 oz seitan, cut into thin strips
2 tbsp soy sauce
2 tbsp olive oil
1 tbsp steak sauce
3 tbsp butter or margarine
1 onion, diced
3 ribs celery, chopped
2 carrots, chopped
2 medium potatoes chopped into 1 inch pieces
3 cloves garlic, minced
2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth
2 tbsp flour
1 tbsp chopped fresh thyme
1 tsp brown sugar (optional)
Salt and pepper to taste
Preparation:
Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.
Add more salt and pepper if desired and enjoy!
Wednesday, March 16, 2016
Tuesday, March 15, 2016
Count Down to St. Patrick's Day - Tuesday Recipes
Enjoy!
IRISH SODA BREAD
This comes from Ina Garten of The Food Network's Barefoot Contessa. Total Time: 1 hr 15 min; Prep Time: 20 min; Cook: 55 min; Yield: 1 loaf; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/irish-soda-bread-recipe.print.html?oc=linkback
Ingredients
4 cups all-purpose flour, plus extra for currants
4 tablespoons sugar
1 teaspoon baking soda
1 1/2 teaspoons kosher salt
4 tablespoons (1/2 stick) cold unsalted butter, cut into 1/2-inch dice
1 3/4 cups cold buttermilk, shaken
1 extra-large egg, lightly beaten
1 teaspoon grated orange zest
1 cup dried currants
Directions
Preheat the oven to 375 degrees F. Line a sheet pan with parchment paper.
Combine the flour, sugar, baking soda, and salt in the bowl of an electric mixer fitted with the paddle attachment. Add the butter and mix on low speed until the butter is mixed into the flour.
With a fork, lightly beat the buttermilk, egg, and orange zest together in a measuring cup. With the mixer on low speed, slowly add the buttermilk mixture to the flour mixture. Combine the currants with 1 tablespoon of flour and mix into the dough. It will be very wet.
Dump the dough onto a well-floured board and knead it a few times into a round loaf. Place the loaf on the prepared sheet pan and lightly cut an X into the top of the bread with a serrated knife. Bake for 45 to 55 minutes, or until a cake tester comes out clean. When you tap the loaf, it will have a hollow sound.
Cool on a baking rack. Serve warm or at room temperature.
TRADITIONAL IRISH SODA BREAD
This traditional bread comes from The Baker Chick. She writes, “I love how simple this recipe is. It’s made up of just 4 ingredients that I usually have on hand, which means I can have a loaf of delicious bread ready and waiting any time I want. Flour- Baking Soda- Salt-Buttermilk. Who would know that simply that could result in such a perfect loaf of bread? With an almost biscuit-like taste and a crisp crust, we slathered this with some delicious salted butter, but a slather of jam or a dunk in a bowl of soup would be a perfect match as well. The bread is simple as can be to throw together and has that rustic, country look I really love. I’m a total fan of making yeasted bread, but this is by far the best I’ve had for something so quick! I’m glad I discovered this recipe right in time for St. Patty’s, but I know it will be a kitchen standard all year round!”
To view this online, click here.
Ingredients
1 lb. (3-1/2 cups) unbleached all-purpose flour; more as needed
3/4 tsp. baking soda
1 tsp. salt
1-1/2 to 1-3/4 cups buttermilk
Instructions
Preheat oven to 450F.
Stir together the flour, salt and baking in a large mixing bowl. Make a well in the middle of the mixture and pour in 1 1/2 cups of the buttermilk.
Use a wooden spoon or your hand to combine the ingredients. You want the dough to be soft- don't over mix it. Add more buttermilk if needed to get the dough to come together.
Turn the dough onto a floured surface and give it a few kneads and shape it into a 6-inch diameter disk (about 2 inches tall.)
Use a sharp knife to score an X on the top of the loaf (I did mine a bit too deep as you can tell, you only need to cut in a little bit.) Transfer to a cookie sheet or pizza stone and bake for 15 mins.
Reduce the heat to 400F and bake for another 20-25 minutes or until the crust is golden, and the bread sounds hollow when you tap it.
Let bread cool slightly before slicing and slathering with salted butter!
CREAMY IRISH POTATO SOUP
This recipe comes from Campbell's Kitchen. It originally calls for chicken broth, but I always use good, ol' veggie broth. To view this recipe online, click here. The recipe starts off, "This rich and creamy potato soup is subtly flavored with celery and green onions. It's the kind of soup you'll want to savor slowly...even though it's ready in just 35 minutes."
Prep. time: 15 minutes; Cooking time: 25 minutes; Serves: 5 servings (1 1/4 cups each)
Ingredients
2 tablespoons butter
4 medium green onion, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1 3/4 cups Swanson® Vegetable Broth (Regular, Natural Goodness® or Certified Organic)
1/8 teaspoon ground black pepper
3 medium potato, sliced 1/4-inch thick (about 3 cups)
1 1/2 cups milk
Directions
Heat the butter in a 3-quart saucepan over medium heat. Add the onions and celery and cook until they're tender.
Stir the broth, black pepper and potatoes in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes or until the potatoes are tender.
Place half of the broth mixture and half of the milk in a blender or food processor. Cover and blend until smooth. Repeat with the remaining broth mixture and remaining milk. Return to the saucepan and heat through.
CORNISH PASTIES
This comes from the March 2011 issue of Vegetarian Times, page 41. It begins, “ Like Ireland, Cornwall is a Celtic region, so it’s no surprise that these turnovers are a favorite in pubs all over Ireland.” Makes 16 pasties.
To view this online, go to http://www.vegetariantimes.com/recipe/cornish-pasties/.
Dough
1 3/4 cups all-purpose flour, plus more for rolling
1/2 tsp. salt
5 Tbs. cold margarine, cut into cubes
Filling
1 tsp. vegetable oil
1 small onion, finely diced (1/2 cup)
1 stalk celery, finely diced (1/4 cup)
2 cloves garlic, minced (2 tsp.)
1 small rutabaga, peeled and diced (1 cup)
1 small potato, finely diced (1/2 cup)
1 carrot, peeled and finely diced (1/2 cup)
1/2 tsp. dried thyme
2 large eggs
1 Tbs. spicy brown mustard
1/4 cup grated reduced-fat Gruyère cheese
To make Dough: Sift flour and salt into bowl. Cut in margarine using pastry cutter, 2 knives, or your hands. Mixture should resemble coarse meal. Stir in 6 to 8 Tbs. ice water, or just enough to hold mixture together. Pinch dough between your fingers; if it sticks, dough is wet enough. Shape into disc, and wrap in plastic wrap. Chill 1 hour.
To make Filling: Heat oil in large skillet over medium heat. Add onion, celery, and garlic; cook 5 to 7 minutes, or until onion is lightly browned. Add rutabaga, potato, carrot, and thyme; cook 3 minutes, then add 1/2 cup water. Reduce heat, cover, and steam vegetables 10 to 12 minutes, or until tender.
Whisk 1 egg with mustard in large bowl. Stir in vegetables and Gruyère, and season with salt and pepper, if desired. Whisk remaining egg with 2 Tbs. water in separate bowl to make egg wash, and set aside.
Preheat oven to 400°F. Coat baking sheet with cooking spray.
Divide Dough in half, and roll 1 half out on floured work surface to 1/8-inch thickness. Cut out 8 discs with 5-inch round cutter. Add leftover Dough to remaining Dough, and repeat to make 8 more Dough discs. Roll each disc out to long oval; brush edges of each oval with egg wash. Place 3 Tbs. Filling on 1 side of oval, and fold Dough over to make semicircle. Press Dough around Filling to remove any air, making sure no Filling leaks out of edges. Crimp edges with fork tines to seal. Repeat with remaining Dough and Filling until you have 16 pasties. Brush tops with egg wash, and sprinkle with salt and pepper, if desired. Bake on prepared baking sheet 25 to 30 minutes, or until golden brown.
nutritional information Per Pasty: Calories: 220; Protein: 6 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 27 g; Cholesterol: 55 mg; Sodium: 284 mg; Fiber: 2 g; Sugar: 2 g
PLOUGHMAN'S PLATTER
If you're feeding several people for lunch – or want leftovers – this would be a good bet for during the afternoon on St. Patrick's Day. Like this last recipe, this also comes from the March 2011 issue of Vegetarian Times, page 46. It begins, “ Originating in the United Kingdom, a “ploughman’s lunch” is a plate of bread, butter, cheese, and pickles served in pubs at midday. This assortment, with homemade pickles and sliced apples, makes a nice hors d’oeuvre platter for any party. You also can include a green salad and sliced hard-boiled eggs.” Serves 16.
To view this online, go to http://www.vegetariantimes.com/recipe/ploughman-s-platter/.
Pickles
2 lb. cucumbers, sliced
1 small onion, thinly sliced (1 cup)
1 cup apple cider vinegar
1/3 cup sugar
2 Tbs. salt
1 tsp. whole yellow mustard seeds
1 star anise
1/4 tsp. ground cloves
1/4 tsp. ground turmeric
1/4 tsp. red pepper flakes
Platter
1 loaf sliced Irish brown bread, soda bread, or country bread
2 tart apples, sliced
1/2 lb. Irish Cheddar cheese
1/2 lb. Stilton or Cashel blue cheese
1/4 lb. Irish butter
Colman’s English Mustard
To make Pickles: Pack cucumbers and onions in 1-qt. jar. Bring vinegar, sugar, salt, mustard seeds, star anise, cloves, turmeric, and red pepper flakes to a simmer in saucepan over medium heat. Cook 5 minutes. Pour liquid over cucumbers and onions; cover, and refrigerate at least 24 hours.
Arrange bread, apples, cheeses, butter, mustard, and Pickles on large platter.
nutritional information Per Serving: Calories: 273; Protein: 10 g; Total Fat: 17 g; Saturated Fat: 10 g; Carbohydrates: 22 g; Cholesterol: 50 mg; Sodium: 571 mg; Fiber: 2 g; Sugar: 4 g
COLCANNON
This comes from the Healing Heart Foundation at http://heart.kumu.org. It starts off, “A traditional old-world dish of creamed kale, leeks and potatoes.”
4 medium or 3 large potatoes
3 1/2 C chopped kale (one bunch)*
3 leeks
1 onion
1/3 C non-fat Soy Moo or any low-fat soy or rice milk
1/4 C fresh parsley, chopped
salt and freshly ground pepper to taste
Cut up the potatoes and steam until soft (potatoes can be microwaved in a bowl with a little water for about 15 minutes). Meanwhile, chop the onion and saute in a non-stick pan with a little water (no oil). Chop and wash the kale, and when the onion is soft, add the kale to the skillet; cover and let the kale steam in the water that stays on the leaves after washing. When the potatoes are done, drain if necessary and mash (with or without the skin, as you prefer). Mix in the soy or rice milk, parsley, and salt and pepper to taste, combine with the kale and onions, and serve. 3 large or 4 medium servings
* If kale is hard to find, most greens (mustard, turnip, collard), boy choy or choy sum can be used. Green or red cabbage is also a traditional colcannon ingredient.
3 servings, each: Calories 262, Fat 1.2 g. (4% cff), Carbohydrate 57.6 g., Protein 8.3 g.
IRISH SODA BREAD
This comes from Ina Garten of The Food Network's Barefoot Contessa. Total Time: 1 hr 15 min; Prep Time: 20 min; Cook: 55 min; Yield: 1 loaf; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/irish-soda-bread-recipe.print.html?oc=linkback
Ingredients
4 cups all-purpose flour, plus extra for currants
4 tablespoons sugar
1 teaspoon baking soda
1 1/2 teaspoons kosher salt
4 tablespoons (1/2 stick) cold unsalted butter, cut into 1/2-inch dice
1 3/4 cups cold buttermilk, shaken
1 extra-large egg, lightly beaten
1 teaspoon grated orange zest
1 cup dried currants
Directions
Preheat the oven to 375 degrees F. Line a sheet pan with parchment paper.
Combine the flour, sugar, baking soda, and salt in the bowl of an electric mixer fitted with the paddle attachment. Add the butter and mix on low speed until the butter is mixed into the flour.
With a fork, lightly beat the buttermilk, egg, and orange zest together in a measuring cup. With the mixer on low speed, slowly add the buttermilk mixture to the flour mixture. Combine the currants with 1 tablespoon of flour and mix into the dough. It will be very wet.
Dump the dough onto a well-floured board and knead it a few times into a round loaf. Place the loaf on the prepared sheet pan and lightly cut an X into the top of the bread with a serrated knife. Bake for 45 to 55 minutes, or until a cake tester comes out clean. When you tap the loaf, it will have a hollow sound.
Cool on a baking rack. Serve warm or at room temperature.
TRADITIONAL IRISH SODA BREAD
This traditional bread comes from The Baker Chick. She writes, “I love how simple this recipe is. It’s made up of just 4 ingredients that I usually have on hand, which means I can have a loaf of delicious bread ready and waiting any time I want. Flour- Baking Soda- Salt-Buttermilk. Who would know that simply that could result in such a perfect loaf of bread? With an almost biscuit-like taste and a crisp crust, we slathered this with some delicious salted butter, but a slather of jam or a dunk in a bowl of soup would be a perfect match as well. The bread is simple as can be to throw together and has that rustic, country look I really love. I’m a total fan of making yeasted bread, but this is by far the best I’ve had for something so quick! I’m glad I discovered this recipe right in time for St. Patty’s, but I know it will be a kitchen standard all year round!”
To view this online, click here.
Ingredients
1 lb. (3-1/2 cups) unbleached all-purpose flour; more as needed
3/4 tsp. baking soda
1 tsp. salt
1-1/2 to 1-3/4 cups buttermilk
Instructions
Preheat oven to 450F.
Stir together the flour, salt and baking in a large mixing bowl. Make a well in the middle of the mixture and pour in 1 1/2 cups of the buttermilk.
Use a wooden spoon or your hand to combine the ingredients. You want the dough to be soft- don't over mix it. Add more buttermilk if needed to get the dough to come together.
Turn the dough onto a floured surface and give it a few kneads and shape it into a 6-inch diameter disk (about 2 inches tall.)
Use a sharp knife to score an X on the top of the loaf (I did mine a bit too deep as you can tell, you only need to cut in a little bit.) Transfer to a cookie sheet or pizza stone and bake for 15 mins.
Reduce the heat to 400F and bake for another 20-25 minutes or until the crust is golden, and the bread sounds hollow when you tap it.
Let bread cool slightly before slicing and slathering with salted butter!
CREAMY IRISH POTATO SOUP
This recipe comes from Campbell's Kitchen. It originally calls for chicken broth, but I always use good, ol' veggie broth. To view this recipe online, click here. The recipe starts off, "This rich and creamy potato soup is subtly flavored with celery and green onions. It's the kind of soup you'll want to savor slowly...even though it's ready in just 35 minutes."
Prep. time: 15 minutes; Cooking time: 25 minutes; Serves: 5 servings (1 1/4 cups each)
Ingredients
2 tablespoons butter
4 medium green onion, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1 3/4 cups Swanson® Vegetable Broth (Regular, Natural Goodness® or Certified Organic)
1/8 teaspoon ground black pepper
3 medium potato, sliced 1/4-inch thick (about 3 cups)
1 1/2 cups milk
Directions
Heat the butter in a 3-quart saucepan over medium heat. Add the onions and celery and cook until they're tender.
Stir the broth, black pepper and potatoes in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes or until the potatoes are tender.
Place half of the broth mixture and half of the milk in a blender or food processor. Cover and blend until smooth. Repeat with the remaining broth mixture and remaining milk. Return to the saucepan and heat through.
CORNISH PASTIES
This comes from the March 2011 issue of Vegetarian Times, page 41. It begins, “ Like Ireland, Cornwall is a Celtic region, so it’s no surprise that these turnovers are a favorite in pubs all over Ireland.” Makes 16 pasties.
To view this online, go to http://www.vegetariantimes.com/recipe/cornish-pasties/.
Dough
1 3/4 cups all-purpose flour, plus more for rolling
1/2 tsp. salt
5 Tbs. cold margarine, cut into cubes
Filling
1 tsp. vegetable oil
1 small onion, finely diced (1/2 cup)
1 stalk celery, finely diced (1/4 cup)
2 cloves garlic, minced (2 tsp.)
1 small rutabaga, peeled and diced (1 cup)
1 small potato, finely diced (1/2 cup)
1 carrot, peeled and finely diced (1/2 cup)
1/2 tsp. dried thyme
2 large eggs
1 Tbs. spicy brown mustard
1/4 cup grated reduced-fat Gruyère cheese
To make Dough: Sift flour and salt into bowl. Cut in margarine using pastry cutter, 2 knives, or your hands. Mixture should resemble coarse meal. Stir in 6 to 8 Tbs. ice water, or just enough to hold mixture together. Pinch dough between your fingers; if it sticks, dough is wet enough. Shape into disc, and wrap in plastic wrap. Chill 1 hour.
To make Filling: Heat oil in large skillet over medium heat. Add onion, celery, and garlic; cook 5 to 7 minutes, or until onion is lightly browned. Add rutabaga, potato, carrot, and thyme; cook 3 minutes, then add 1/2 cup water. Reduce heat, cover, and steam vegetables 10 to 12 minutes, or until tender.
Whisk 1 egg with mustard in large bowl. Stir in vegetables and Gruyère, and season with salt and pepper, if desired. Whisk remaining egg with 2 Tbs. water in separate bowl to make egg wash, and set aside.
Preheat oven to 400°F. Coat baking sheet with cooking spray.
Divide Dough in half, and roll 1 half out on floured work surface to 1/8-inch thickness. Cut out 8 discs with 5-inch round cutter. Add leftover Dough to remaining Dough, and repeat to make 8 more Dough discs. Roll each disc out to long oval; brush edges of each oval with egg wash. Place 3 Tbs. Filling on 1 side of oval, and fold Dough over to make semicircle. Press Dough around Filling to remove any air, making sure no Filling leaks out of edges. Crimp edges with fork tines to seal. Repeat with remaining Dough and Filling until you have 16 pasties. Brush tops with egg wash, and sprinkle with salt and pepper, if desired. Bake on prepared baking sheet 25 to 30 minutes, or until golden brown.
nutritional information Per Pasty: Calories: 220; Protein: 6 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 27 g; Cholesterol: 55 mg; Sodium: 284 mg; Fiber: 2 g; Sugar: 2 g
PLOUGHMAN'S PLATTER
If you're feeding several people for lunch – or want leftovers – this would be a good bet for during the afternoon on St. Patrick's Day. Like this last recipe, this also comes from the March 2011 issue of Vegetarian Times, page 46. It begins, “ Originating in the United Kingdom, a “ploughman’s lunch” is a plate of bread, butter, cheese, and pickles served in pubs at midday. This assortment, with homemade pickles and sliced apples, makes a nice hors d’oeuvre platter for any party. You also can include a green salad and sliced hard-boiled eggs.” Serves 16.
To view this online, go to http://www.vegetariantimes.com/recipe/ploughman-s-platter/.
Pickles
2 lb. cucumbers, sliced
1 small onion, thinly sliced (1 cup)
1 cup apple cider vinegar
1/3 cup sugar
2 Tbs. salt
1 tsp. whole yellow mustard seeds
1 star anise
1/4 tsp. ground cloves
1/4 tsp. ground turmeric
1/4 tsp. red pepper flakes
Platter
1 loaf sliced Irish brown bread, soda bread, or country bread
2 tart apples, sliced
1/2 lb. Irish Cheddar cheese
1/2 lb. Stilton or Cashel blue cheese
1/4 lb. Irish butter
Colman’s English Mustard
To make Pickles: Pack cucumbers and onions in 1-qt. jar. Bring vinegar, sugar, salt, mustard seeds, star anise, cloves, turmeric, and red pepper flakes to a simmer in saucepan over medium heat. Cook 5 minutes. Pour liquid over cucumbers and onions; cover, and refrigerate at least 24 hours.
Arrange bread, apples, cheeses, butter, mustard, and Pickles on large platter.
nutritional information Per Serving: Calories: 273; Protein: 10 g; Total Fat: 17 g; Saturated Fat: 10 g; Carbohydrates: 22 g; Cholesterol: 50 mg; Sodium: 571 mg; Fiber: 2 g; Sugar: 4 g
COLCANNON
This comes from the Healing Heart Foundation at http://heart.kumu.org. It starts off, “A traditional old-world dish of creamed kale, leeks and potatoes.”
4 medium or 3 large potatoes
3 1/2 C chopped kale (one bunch)*
3 leeks
1 onion
1/3 C non-fat Soy Moo or any low-fat soy or rice milk
1/4 C fresh parsley, chopped
salt and freshly ground pepper to taste
Cut up the potatoes and steam until soft (potatoes can be microwaved in a bowl with a little water for about 15 minutes). Meanwhile, chop the onion and saute in a non-stick pan with a little water (no oil). Chop and wash the kale, and when the onion is soft, add the kale to the skillet; cover and let the kale steam in the water that stays on the leaves after washing. When the potatoes are done, drain if necessary and mash (with or without the skin, as you prefer). Mix in the soy or rice milk, parsley, and salt and pepper to taste, combine with the kale and onions, and serve. 3 large or 4 medium servings
* If kale is hard to find, most greens (mustard, turnip, collard), boy choy or choy sum can be used. Green or red cabbage is also a traditional colcannon ingredient.
3 servings, each: Calories 262, Fat 1.2 g. (4% cff), Carbohydrate 57.6 g., Protein 8.3 g.
Monday, March 14, 2016
Monday Recipes - St. Patrick's Day
St. Patrick's Day is this week, and it seems that everyone is Irish, even if one isn't. (For the record, I am definitely part Irish.) And however you feel about St. Patrick, it still seems like a day to celebrate. So, in honor of St. Patrick's Day, here are six recipe you can use to celebrate on Thursday. Heck, they're so good, fix these at any time of the year! Enjoy!
COLCANNON
This comes from the March 2007 issue of Vegetarian Times, and begins, “This ultra-Irish dish varies from one county to the next, with some cooks using cabbage in place of kale, others using leeks or onions for extra flavor. Here, it gets a modern-day makeover with purple potatoes, garlic and shiitake mushrooms to reflect all the delicious new options found in Irish markets today. If you can’t find purple potatoes, Yukon gold, fingerling or russet varieties also work well.” Serves 6.
To view this online, click here.
1 lb. purple potatoes
1 lb. kale, tough stems removed
2 to 3 Tbs. olive oil
10 oz. shiitake mushrooms, sliced (about 3 cups)
3 cloves garlic, chopped (about 1 Tbs.)
1 cup unsweetened rice milk, warmed
Place potatoes in large pot, and cover with water. Bring to a boil, reduce heat to medium, and simmer 15 to 20 minutes, or until very tender. Drain, and return to pot. Heat potatoes over medium heat 1 to 2 minutes to steam off excess water, and set aside.
Meanwhile, bring large pot of salted water to a boil. Add kale, and cook 5 minutes. Drain, and set aside.
Heat oil in large skillet over medium heat. Add mushrooms and garlic, and sauté 5 to 7 minutes, or until mushrooms are soft and all liquid has evaporated. Stir in kale, and cook 1 minute more, or until hot. Season with salt and pepper. Mash rice milk into potatoes until soft, but still chunky. Fold in kale mixture, and serve.
nutritional information Per SERVING: Calories: 184; Protein: 4 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 30 g; Sodium: 406 mg; Fiber: 4 g; Sugar: 5 g; Vegan
MASHED POTATOES WITH CHIVES
I absolutely love potatoes, especially mashed. This comes from the March 2008 issue of Vegetarian Times, and begins, “It really isn’t an Irish dinner unless there are potatoes. These can be served as a side dish, or combined with a stew to make a cottage pie: Simply place the stew in a pie dish, spread the potatoes on top, and place under the broiler until the potatoes are browned.” Serves 2 in 30 minutes or less.
To view this online, click here.
1 lb. Yukon gold potatoes, peeled and cut into 1/2-inch slices
3/4 cup low-fat milk
1 1/2 Tbs. butter
3 Tbs. finely chopped chives
1/4 tsp. grated nutmeg
Place potatoes in medium pot and cover with 1 inch water. Bring to a boil over high heat. Reduce heat to medium, and simmer 8 to 10 minutes, or until potatoes are tender. Drain, and put potatoes through ricer or mash in medium bowl.
Heat milk and butter in small saucepan until butter is melted. Stir into potatoes along with chives and nutmeg. Season with salt and pepper.
nutritional information Per SERVING: Calories: 331; Protein: 8 g; Total Fat: 10 g; Saturated Fat: 6 g; Carbohydrates: 55 g; Cholesterol: 27 mg; Sodium: 404 mg; Fiber: 5 g; Sugar: 7 g; Gluten-Free
SODA BREAD SCONES
This is from the April 2009 issue of Vegetarian Times. It begins, “Irish soda bread is just barely sweet and biscuit-like—perfect with a savory meal. It’s usually baked in a large round, but here we’ve cut it into scone-like wedges that take only 20 minutes to bake.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 tsp. ground cinnamon
2 1/2 cups white whole-wheat flour
1/2 tsp. baking soda
1/2 tsp. coarse salt
3/4 cup low-fat buttermilk or plain soymilk
3 Tbs. pure maple syrup
3/4 cup dried currants
8 tsp. raw sugar, such as turbinado, optional
Preheat oven to 450°F. Coat baking sheet with cooking spray.
Whisk together flour, cinnamon, baking soda, and salt in bowl. Whisk together buttermilk, maple syrup, and currants in separate bowl. Stir buttermilk mixture into flour mixture until soft dough forms. Transfer to floured work surface, and shape into 8-inch round. Cut round into 8 wedges. Transfer to prepared baking sheet, and sprinkle each wedge with 1 tsp. sugar, if using. Bake 20 minutes, or until browned.
nutritional information Per Scone: Calories: 193; Protein: 6 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 44 g; Cholesterol: less than 1 mg; Sodium: 226 mg; Fiber: 4 g; Sugar: 15 g
CHOCOLATE GUINNESS CAKE
This comes from Nigella Lawson in The New York Times' cooking newsletter. Nigella writes, “For me, a chocolate cake is the basic unit of celebration. The chocolate Guinness cake here is simple but deeply pleasurable, and has earned its place as a stand-alone treat.” Time: 1 hour 15 minutes; one 9-inch cake or 12 servings
To view this online, click here.
Ingredients
For the Cake:
Butter for pan
1 cup Guinness stout
10 tablespoons (1 stick plus 2 tablespoons) unsalted butter
3/4 cup unsweetened cocoa
2 cups superfine sugar
3/4 cup sour cream
2 large eggs
1 tablespoon vanilla extract
2 cups all-purpose flour
2 1/2 teaspoons baking soda
For the Topping:
1 1/4 cups confectioners' sugar
8 ounces cream cheese at room temperature
1/2 cup heavy cream
Preparation:
For the cake: heat oven to 350 degrees. Butter a 9-inch springform pan and line with parchment paper. In a large saucepan, combine Guinness and butter. Place over medium-low heat until butter melts, then remove from heat. Add cocoa and superfine sugar, and whisk to blend.
In a small bowl, combine sour cream, eggs and vanilla; mix well. Add to Guinness mixture. Add flour and baking soda, and whisk again until smooth. Pour into buttered pan, and bake until risen and firm, 45 minutes to one hour. Place pan on a wire rack and cool completely in pan.
For the topping: Using a food processor or by hand, mix confectioners' sugar to break up lumps. Add cream cheese and blend until smooth. Add heavy cream, and mix until smooth and spreadable.
Remove cake from pan and place on a platter or cake stand. Ice top of cake only, so that it resembles a frothy pint of Guinness.
HEARTY IRISH LAGER STEW
From the March 2011 issue of Vegetarian Times, page 44. It starts off, "Pale lager beer adds the mellow flavors of barley, hops, and malt to a rich vegetable stew. The secret ingredient is quick-cooking tapioca, which thickens the stew and gives it a glistening sheen." Serves 8.
To view this online, click here.
1 Tbs. vegetable oil
8 oz. button or shiitake mushrooms, halved
2 cloves garlic, minced (2 tsp.)
1 medium leek, white part only, diced (1 cup)
3 small red potatoes, cut into 1-inch cubes (1 1/2 cups)
2 medium carrots, peeled and sliced (2 cups)
2 small parsnips, peeled and sliced (1 1/2 cups)
1 1/2 tsp. tomato paste
1 15-oz. can crushed tomatoes
1 1/2 cups low-sodium vegetable broth
2 sprigs fresh thyme, tied in bundle, plus 1 tsp. chopped fresh thyme, divided,br />
1/2 cup lager beer
1 1/2 Tbs. quick-cooking tapioca
1 cup shredded cabbage
1 Tbs. white miso
2 Tbs. chopped parsley
Heat 1/2 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; sauté 8 minutes, or until mushrooms are browned. Remove from pan. Add remaining 1/2 Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, parsnips, and tomato paste. Cook 2 minutes. Add tomatoes, broth, and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally.
Add lager, tapioca, and mushrooms. Simmer 10 to 15 minutes, or until thickened, stirring often. Remove thyme sprigs, stir in cabbage and miso, and simmer 4 to 5 minutes, or until cabbage softens. Stir in chopped thyme and parsley, and season with salt and pepper, if desired.
nutritional information Per 1-cup serving: Calories: 118; Protein: 4 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 204 mg; Fiber: 5 g; Sugar: 5 g; Vegan
VEGETARIAN "BEEF" AND GUINNESS STEW
Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."
To view this online, click here.
Prep Time: 10 minutes; Cook Time: 60 minutes
Ingredients:
Approx 14 oz seitan, cut into thin strips
2 tbsp soy sauce
2 tbsp olive oil
1 tbsp steak sauce
3 tbsp butter or margarine
1 onion, diced
3 ribs celery, chopped
2 carrots, chopped
2 medium potatoes chopped into 1 inch pieces
3 cloves garlic, minced
2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth
2 tbsp flour
1 tbsp chopped fresh thyme
1 tsp brown sugar (optional)
Salt and pepper to taste
Preparation:
Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.
Add more salt and pepper if desired and enjoy!
COLCANNON
This comes from the March 2007 issue of Vegetarian Times, and begins, “This ultra-Irish dish varies from one county to the next, with some cooks using cabbage in place of kale, others using leeks or onions for extra flavor. Here, it gets a modern-day makeover with purple potatoes, garlic and shiitake mushrooms to reflect all the delicious new options found in Irish markets today. If you can’t find purple potatoes, Yukon gold, fingerling or russet varieties also work well.” Serves 6.
To view this online, click here.
1 lb. purple potatoes
1 lb. kale, tough stems removed
2 to 3 Tbs. olive oil
10 oz. shiitake mushrooms, sliced (about 3 cups)
3 cloves garlic, chopped (about 1 Tbs.)
1 cup unsweetened rice milk, warmed
Place potatoes in large pot, and cover with water. Bring to a boil, reduce heat to medium, and simmer 15 to 20 minutes, or until very tender. Drain, and return to pot. Heat potatoes over medium heat 1 to 2 minutes to steam off excess water, and set aside.
Meanwhile, bring large pot of salted water to a boil. Add kale, and cook 5 minutes. Drain, and set aside.
Heat oil in large skillet over medium heat. Add mushrooms and garlic, and sauté 5 to 7 minutes, or until mushrooms are soft and all liquid has evaporated. Stir in kale, and cook 1 minute more, or until hot. Season with salt and pepper. Mash rice milk into potatoes until soft, but still chunky. Fold in kale mixture, and serve.
nutritional information Per SERVING: Calories: 184; Protein: 4 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 30 g; Sodium: 406 mg; Fiber: 4 g; Sugar: 5 g; Vegan
MASHED POTATOES WITH CHIVES
I absolutely love potatoes, especially mashed. This comes from the March 2008 issue of Vegetarian Times, and begins, “It really isn’t an Irish dinner unless there are potatoes. These can be served as a side dish, or combined with a stew to make a cottage pie: Simply place the stew in a pie dish, spread the potatoes on top, and place under the broiler until the potatoes are browned.” Serves 2 in 30 minutes or less.
To view this online, click here.
1 lb. Yukon gold potatoes, peeled and cut into 1/2-inch slices
3/4 cup low-fat milk
1 1/2 Tbs. butter
3 Tbs. finely chopped chives
1/4 tsp. grated nutmeg
Place potatoes in medium pot and cover with 1 inch water. Bring to a boil over high heat. Reduce heat to medium, and simmer 8 to 10 minutes, or until potatoes are tender. Drain, and put potatoes through ricer or mash in medium bowl.
Heat milk and butter in small saucepan until butter is melted. Stir into potatoes along with chives and nutmeg. Season with salt and pepper.
nutritional information Per SERVING: Calories: 331; Protein: 8 g; Total Fat: 10 g; Saturated Fat: 6 g; Carbohydrates: 55 g; Cholesterol: 27 mg; Sodium: 404 mg; Fiber: 5 g; Sugar: 7 g; Gluten-Free
SODA BREAD SCONES
This is from the April 2009 issue of Vegetarian Times. It begins, “Irish soda bread is just barely sweet and biscuit-like—perfect with a savory meal. It’s usually baked in a large round, but here we’ve cut it into scone-like wedges that take only 20 minutes to bake.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 tsp. ground cinnamon
2 1/2 cups white whole-wheat flour
1/2 tsp. baking soda
1/2 tsp. coarse salt
3/4 cup low-fat buttermilk or plain soymilk
3 Tbs. pure maple syrup
3/4 cup dried currants
8 tsp. raw sugar, such as turbinado, optional
Preheat oven to 450°F. Coat baking sheet with cooking spray.
Whisk together flour, cinnamon, baking soda, and salt in bowl. Whisk together buttermilk, maple syrup, and currants in separate bowl. Stir buttermilk mixture into flour mixture until soft dough forms. Transfer to floured work surface, and shape into 8-inch round. Cut round into 8 wedges. Transfer to prepared baking sheet, and sprinkle each wedge with 1 tsp. sugar, if using. Bake 20 minutes, or until browned.
nutritional information Per Scone: Calories: 193; Protein: 6 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 44 g; Cholesterol: less than 1 mg; Sodium: 226 mg; Fiber: 4 g; Sugar: 15 g
CHOCOLATE GUINNESS CAKE
This comes from Nigella Lawson in The New York Times' cooking newsletter. Nigella writes, “For me, a chocolate cake is the basic unit of celebration. The chocolate Guinness cake here is simple but deeply pleasurable, and has earned its place as a stand-alone treat.” Time: 1 hour 15 minutes; one 9-inch cake or 12 servings
To view this online, click here.
Ingredients
For the Cake:
Butter for pan
1 cup Guinness stout
10 tablespoons (1 stick plus 2 tablespoons) unsalted butter
3/4 cup unsweetened cocoa
2 cups superfine sugar
3/4 cup sour cream
2 large eggs
1 tablespoon vanilla extract
2 cups all-purpose flour
2 1/2 teaspoons baking soda
For the Topping:
1 1/4 cups confectioners' sugar
8 ounces cream cheese at room temperature
1/2 cup heavy cream
Preparation:
For the cake: heat oven to 350 degrees. Butter a 9-inch springform pan and line with parchment paper. In a large saucepan, combine Guinness and butter. Place over medium-low heat until butter melts, then remove from heat. Add cocoa and superfine sugar, and whisk to blend.
In a small bowl, combine sour cream, eggs and vanilla; mix well. Add to Guinness mixture. Add flour and baking soda, and whisk again until smooth. Pour into buttered pan, and bake until risen and firm, 45 minutes to one hour. Place pan on a wire rack and cool completely in pan.
For the topping: Using a food processor or by hand, mix confectioners' sugar to break up lumps. Add cream cheese and blend until smooth. Add heavy cream, and mix until smooth and spreadable.
Remove cake from pan and place on a platter or cake stand. Ice top of cake only, so that it resembles a frothy pint of Guinness.
HEARTY IRISH LAGER STEW
From the March 2011 issue of Vegetarian Times, page 44. It starts off, "Pale lager beer adds the mellow flavors of barley, hops, and malt to a rich vegetable stew. The secret ingredient is quick-cooking tapioca, which thickens the stew and gives it a glistening sheen." Serves 8.
To view this online, click here.
1 Tbs. vegetable oil
8 oz. button or shiitake mushrooms, halved
2 cloves garlic, minced (2 tsp.)
1 medium leek, white part only, diced (1 cup)
3 small red potatoes, cut into 1-inch cubes (1 1/2 cups)
2 medium carrots, peeled and sliced (2 cups)
2 small parsnips, peeled and sliced (1 1/2 cups)
1 1/2 tsp. tomato paste
1 15-oz. can crushed tomatoes
1 1/2 cups low-sodium vegetable broth
2 sprigs fresh thyme, tied in bundle, plus 1 tsp. chopped fresh thyme, divided,br />
1/2 cup lager beer
1 1/2 Tbs. quick-cooking tapioca
1 cup shredded cabbage
1 Tbs. white miso
2 Tbs. chopped parsley
Heat 1/2 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; sauté 8 minutes, or until mushrooms are browned. Remove from pan. Add remaining 1/2 Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, parsnips, and tomato paste. Cook 2 minutes. Add tomatoes, broth, and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally.
Add lager, tapioca, and mushrooms. Simmer 10 to 15 minutes, or until thickened, stirring often. Remove thyme sprigs, stir in cabbage and miso, and simmer 4 to 5 minutes, or until cabbage softens. Stir in chopped thyme and parsley, and season with salt and pepper, if desired.
nutritional information Per 1-cup serving: Calories: 118; Protein: 4 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 204 mg; Fiber: 5 g; Sugar: 5 g; Vegan
VEGETARIAN "BEEF" AND GUINNESS STEW
Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."
To view this online, click here.
Prep Time: 10 minutes; Cook Time: 60 minutes
Ingredients:
Approx 14 oz seitan, cut into thin strips
2 tbsp soy sauce
2 tbsp olive oil
1 tbsp steak sauce
3 tbsp butter or margarine
1 onion, diced
3 ribs celery, chopped
2 carrots, chopped
2 medium potatoes chopped into 1 inch pieces
3 cloves garlic, minced
2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth
2 tbsp flour
1 tbsp chopped fresh thyme
1 tsp brown sugar (optional)
Salt and pepper to taste
Preparation:
Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.
Add more salt and pepper if desired and enjoy!
Friday, March 11, 2016
Friday Recipes
I've been under the weather all week and, while I am on the mend, I'm recycling November 9, 2015's post. Monday, I'll be back to new posts. In the meantime, Enjoy!
Here are today's six recipes to get you going. Enjoy!
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: This recipe originally calls for chicken broth and butter. To make it vegetarian, I've substituted vegetarian broth and olive oil.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetarian broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons olive oil (Note: this is in place of butter – for a total of 3 tablespoons of olive oil)
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
POTATO GNOCCHI
This comes from the January/February 2013 issue of Vegetarian Times, page 38. It starts off, “The secret to fluffy, tender gnocchi is to make the dough while the mashed potatoes are hot, add just enough liquid to hold it together, and work it as little as possible. To freeze: place cooked gnocchi on a parchment-lined baking sheet in the freezer, freeze until gnocchi are hard, and transfer to resealable plastic bags. To reheat: add frozen gnocchi to boiling water, and cook 2 to 3 minutes, or until heated through. Serve with your favorite pasta sauce and cheese.” Serves 6 (makes about 100 gnocchi)
2 1/2 lb. russet or Idaho potatoes
1/2 tsp. salt
1 large egg, lightly beaten
3/4 cup potato starch
Preheat oven to 350°F. Prick potatoes all over with fork, and bake 45 minutes to 1 hour, or until soft to touch. Slice open, and let cool 10 minutes.
Scoop out potato flesh (it will still be hot); reserve skins for another use. Mash potato flesh in bowl or put through potato ricer. Stir in salt, then egg with fork. Stir in potato starch until dough comes together and no longer sticks to fork or your hands.
Scoop out 1/2 cup dough, and roll into 3/4-inch-thick rope on work surface dusted with potato starch. Cut rope into 3/4-inch pieces. Set back of fork atop 1 gnocchi, and use fork to roll gnocchi toward you, making light indentations with fork tines. Transfer to parchment-lined baking sheet.
Bring pot of salted water to a boil. Add gnocchi, and cook 2 minutes, or until gnocchi float to top. Drain, and serve.
nutritional information Per Serving (about 16 gnocchi): Calories: 207; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 31 mg; Sodium: 213 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free
CRANBERRY STUFFED ACORN SQUASH
Peggy Trowbridge Filippone, About.com's Homecooking guide, writes, “Oragne marmalade, cranberries, brown sugar, sweet onion, and spices sweeten up stuffed acorn squash cooked in the microwave. Kids may even consider this dessert!”
Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yields 4 servings
Ingredients:
2 (1-pound) acorn squash
1-1/2 cups fresh or frozen cranberries
1/4 cup finely-minced sweet onion
3 Tablespoons orange marmalade or orange juice
2 Tablespoons brown sugar
2 Tablespoons butter, melted but cool
1 teaspoon lemon juice
1/4 teaspoon fresh-grated nutmeg
1/4 teaspoon ground cinnamon
1/4 teaspoon kosher salt
Preparation:
Pierce the acorn squash all over with a fork or sharp knife so it will not burst in the microwave. Cook on High for 6 to 10 minutes (microwave power levels vary, so check). Turn the squash over, if necessary, and cook an additional 3 to 5 minutes until fork-tender. Remove from microwave and let rest for 10 minutes.
While the acorn squash is resting, stir together cranberrries, sweet onion, marmalade or orange juice, brown sugar, butter, lemon juice, nutmeg, cinnamon, and salt until well-combined. Place mixture in a micro-safe bowl, cover with plastic wrap (venting to let air pressure escape), and cook on High for 3 minutes. Remove and stir. Cook an additional 2 to 3 minutes or until cranberries have popped and softened. Remove and let cool slightly while you proceed with the acorn squash.
Cut the acorn squash in half from stem to point and remove seeds. Place cut-side up on a platter. Fill with the cranberry mixture. If necessary, cover and reheat on a micro-safe platter on High for 1 to 3 minutes, until heated through. Let rest 5 minutes before serving.
Here are today's six recipes to get you going. Enjoy!
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: This recipe originally calls for chicken broth and butter. To make it vegetarian, I've substituted vegetarian broth and olive oil.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetarian broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons olive oil (Note: this is in place of butter – for a total of 3 tablespoons of olive oil)
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
POTATO GNOCCHI
This comes from the January/February 2013 issue of Vegetarian Times, page 38. It starts off, “The secret to fluffy, tender gnocchi is to make the dough while the mashed potatoes are hot, add just enough liquid to hold it together, and work it as little as possible. To freeze: place cooked gnocchi on a parchment-lined baking sheet in the freezer, freeze until gnocchi are hard, and transfer to resealable plastic bags. To reheat: add frozen gnocchi to boiling water, and cook 2 to 3 minutes, or until heated through. Serve with your favorite pasta sauce and cheese.” Serves 6 (makes about 100 gnocchi)
2 1/2 lb. russet or Idaho potatoes
1/2 tsp. salt
1 large egg, lightly beaten
3/4 cup potato starch
Preheat oven to 350°F. Prick potatoes all over with fork, and bake 45 minutes to 1 hour, or until soft to touch. Slice open, and let cool 10 minutes.
Scoop out potato flesh (it will still be hot); reserve skins for another use. Mash potato flesh in bowl or put through potato ricer. Stir in salt, then egg with fork. Stir in potato starch until dough comes together and no longer sticks to fork or your hands.
Scoop out 1/2 cup dough, and roll into 3/4-inch-thick rope on work surface dusted with potato starch. Cut rope into 3/4-inch pieces. Set back of fork atop 1 gnocchi, and use fork to roll gnocchi toward you, making light indentations with fork tines. Transfer to parchment-lined baking sheet.
Bring pot of salted water to a boil. Add gnocchi, and cook 2 minutes, or until gnocchi float to top. Drain, and serve.
nutritional information Per Serving (about 16 gnocchi): Calories: 207; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 31 mg; Sodium: 213 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free
CRANBERRY STUFFED ACORN SQUASH
Peggy Trowbridge Filippone, About.com's Homecooking guide, writes, “Oragne marmalade, cranberries, brown sugar, sweet onion, and spices sweeten up stuffed acorn squash cooked in the microwave. Kids may even consider this dessert!”
Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yields 4 servings
Ingredients:
2 (1-pound) acorn squash
1-1/2 cups fresh or frozen cranberries
1/4 cup finely-minced sweet onion
3 Tablespoons orange marmalade or orange juice
2 Tablespoons brown sugar
2 Tablespoons butter, melted but cool
1 teaspoon lemon juice
1/4 teaspoon fresh-grated nutmeg
1/4 teaspoon ground cinnamon
1/4 teaspoon kosher salt
Preparation:
Pierce the acorn squash all over with a fork or sharp knife so it will not burst in the microwave. Cook on High for 6 to 10 minutes (microwave power levels vary, so check). Turn the squash over, if necessary, and cook an additional 3 to 5 minutes until fork-tender. Remove from microwave and let rest for 10 minutes.
While the acorn squash is resting, stir together cranberrries, sweet onion, marmalade or orange juice, brown sugar, butter, lemon juice, nutmeg, cinnamon, and salt until well-combined. Place mixture in a micro-safe bowl, cover with plastic wrap (venting to let air pressure escape), and cook on High for 3 minutes. Remove and stir. Cook an additional 2 to 3 minutes or until cranberries have popped and softened. Remove and let cool slightly while you proceed with the acorn squash.
Cut the acorn squash in half from stem to point and remove seeds. Place cut-side up on a platter. Fill with the cranberry mixture. If necessary, cover and reheat on a micro-safe platter on High for 1 to 3 minutes, until heated through. Let rest 5 minutes before serving.
Thursday, March 10, 2016
Thursday Recipes
Here are today's six vegetarian recipes for you to try. Enjoy!
ZUCCHINI WITH SPICY ROMESCO AND WILTED CHARD
This comes from the April/May 2013 issue of Vegetarian Times, page 28. It begins, “This recipe calls for a spiral slicer, which cuts the zucchini into thin, pasta-like strands for a delicious take on the 'classic' zucchini pasta with marinara. No spiral slicer in your kitchen? Try a julienne vegetable peeler or mandoline.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
Wilted Chard
4 oz. Swiss chard leaves, stems removed (4 cups)
1 Tbs. olive oil
1 Tbs. grated lemon zest
1 Tbs. lemon juice
Zucchini with Spicy Romesco
4 large red bell peppers, chopped (6 cups)
3 Roma tomatoes, chopped (3 cups)
2 Tbs. olive oil
2 Tbs. lemon juice
1 clove garlic, peeled
1 tsp. chili powder
1/8 tsp. red pepper flakes
1/4 cup raw almonds
1/4 cup raw hazelnuts
4 large zucchini, peeled
Directions
To make Wilted Chard: Toss together all ingredients in large bowl, and season with salt and pepper, if desired. Set aside to marinate.
To make Zucchini with Spicy Romesco: Blend bell peppers, tomatoes, oil, lemon juice, garlic, chili powder, and red pepper flakes in food processor until smooth. Add almonds and hazelnuts, and process until well combined but still chunky. Season with salt and pepper, if desired.
Slice zucchini into noodles with spiral slicer, and add to sauce.
Divide Wilted Chard among individual serving plates. Top each serving with 2 cups Zucchini with Spicy Romesco.
nutritional information Per 2 1/2-cup serving: Calories: 342; Protein: 11 g; Total Fat: 22 g; Saturated Fat: 3 g; Carbohydrates: 32 g; Cholesterol: 0 mg; Sodium: 125 mg; Fiber: 11 g; Sugar: 19 g; Vegan; Gluten-Free
CHICKLESS POT PIE
This comes from country star Trisha Yearwood, who also has her own show on The Food Network (called Trisha's Southern Kitchen). The recipe starts off, “Trisha Yearwood's vegetarian take on chicken pot pie is just as decadent without the meat. Although the luscious vegetable filling with peas, carrots and potatoes could be a meal on its own, wrapping it in premade pie dough seals in flavor with a crispy crust.” Total Time: 1 hr 25 min; Prep: 25 min; Inactive: 10 min; Cook: 50 min; Yield: 8 servings; Level: easy
Read more online at: http://www.foodnetwork.com/recipes/trisha-yearwood/chickless-pot-pie-recipe.html?oc=linkback
Ingredients
1 cup thinly sliced carrots
1 cup frozen green peas
1 cup small diced potatoes
1/2 cup thinly sliced celery
1/3 cup finely chopped onion
1/2 cup butter substitute, such as Earth Balance
1/3 cup unbleached, all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon celery seed
1/4 teaspoon garlic powder
1 3/4 cups vegetable broth
2/3 cup almond milk
Two 9-inch unbaked pie crusts, lard free
Directions
Preheat the oven to 425 degrees F. Line a jelly-roll pan or baking sheet with foil to place the pie on before cooking; it will keep any filling from dripping into the oven and burning.
In a medium saucepan, combine the carrots, peas, potatoes and celery. Cover with water, bring to a boil and cook until the potatoes are tender, about 15 minutes. Remove from the heat, drain and set aside.
In a large skillet over medium heat, cook the onions in the butter substitute until they are soft and translucent, about 5 minutes. Stir in the flour, salt, pepper, celery seed and garlic powder. Cook for 2 minutes to get the flour taste out. Slowly stir in the broth and then add the milk. Reduce the heat to medium-low and simmer until thick, about 5 minutes. Remove from the heat and stir in the drained vegetables.
Roll out one of the unbaked crusts to a 13-inch diameter and place in a 9-inch deep-dish pie plate. Pour the mixture into the bottom crust. Roll out the second pie crust and place on top. Seal the edges and cut small slits in the top to allow steam to escape. Bake until the pastry is golden brown and the filling is bubbly, 30 to 35 minutes. If the top of the pie becomes too dark, loosely cover with foil and continue cooking. Cool for 10 minutes before serving.
BISCUITS AND GRAVY
From the April/May 2012 issue of Vegetarian Times, page 46. It starts off, “Trust us, no one will miss the flour (or the meat!) in this gluten-free indulgence.” Serves 8 in 30 minutes or less.
Biscuits
1 cup white rice flour, plus more for dusting work surface
1/2 cup chickpea flour
1/2 cup potato starch
1 1/2 Tbs. sugar
1 Tbs. baking powder
1/2 tsp. salt
1/4 tsp. baking soda
2 oz. (1/2 stick) butter or trans-fat-free margarine, cut into small pieces
3/4 cup fat-free buttermilk
Gravy
1 1/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained
2 1/2 tsp. paprika
2 tsp. poultry seasoning
1 tsp. onion powder
1/2 tsp. salt
1/4 tsp. ground black pepper
1 pinch cayenne pepper
2 Tbs. vegetable oil
4 Tbs. butter or trans-fat-free margarine
1/4 cup potato starch
1/4 cup chickpea flour
4 cups fat-free milk, warmed
To make Biscuits: Preheat oven to 375°F. Coat large baking sheet with cooking spray.
Whisk together rice flour, chickpea flour, potato starch, sugar, baking powder, salt, and baking soda in large bowl. Cut butter into flour mixture with pastry blender or two knives until no large pieces remain. Stir in buttermilk.
Pat dough into flat 1-inch-thick disk on rice flour–dusted work surface. Cut dough into 16 rounds with 2-inch cutter, and place on prepared baking sheet. Bake 12 to 15 minutes, or until golden-brown on top.
To make Gravy: Pulse chickpeas, paprika, poultry seasoning, onion powder, salt, pepper, and cayenne in food processor 8 times, or until crumbly.
Heat oil in skillet over medium-high heat. Add chickpea mixture, and sauté 3 to 5 minutes, or until fragrant and crisp. Transfer to plate.
Add butter to skillet, and melt over medium heat. Whisk in potato starch and chickpea flour, and cook 1 to 2 minutes. Gradually whisk in milk, and cook 3 to 5 minutes, or until sauce is thickened, whisking constantly. Stir in chickpea mixture. Season with salt and pepper, if desired.
To serve: Place 2 Biscuits on each plate. Ladle 1/4 cup Gravy over top.
Nutritional information Per Serving (2 biscuits plus 1/4 cup gravy): Calories: 397; Protein: 11 g; Total Fat: 17 g; Saturated Fat: 8 g; Carbohydrates: 54 g; Cholesterol: 33 mg; Sodium: 721 mg; Fiber: 4 g; Sugar: 12 g; Gluten-Free
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
CHOCOLATE ESPRESSO OATMEAL COOKES
This recipe also comes from page 75 of the December 2011 issue, and begins, "Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats." Makes 48 cookies.
To view this online, click here.
3/4 cup all-purpose flour or oat flour
1/4 cup unsweetened cocoa powder
1/4 tsp. salt
1/2 tsp. baking soda
4 oz. (1 stick) margarine, softened
3/4 cup sugar
1/4 cup cooled espresso or strong coffee
1/2 tsp. vanilla extract
1 1/2 cups oats
1/2 cup mini semisweet chocolate chips
Whisk together flour, cocoa powder, salt, and baking soda in bowl.
Cream margarine and sugar together with electric mixer in bowl. Beat in espresso and vanilla. Beat in flour mixture 1/2 cup at a time, adding up to 1/2 cup more if necessary to make thick dough. Stir in oats and chocolate chips.
Divide dough in half. Transfer each dough half to large sheet of plastic wrap or wax paper. Use plastic wrap to shape dough into 2 2-inch-diameter logs with plastic wrap or wax paper. Wrap tightly, and chill 2 hours, or overnight.
4. Preheat oven to 350ºF. Slice dough logs into 1/2-inch-thick slices. Transfer slices to greased or parchment paper–lined baking sheet. Bake 8 to 11 minutes, or until cookies look dry on top. Cool cookies 3 minutes on baking sheet before transferring to wire rack.
from the December 2011 issue, p.75
nutritional information Per Cookie: Calories: 56; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 8 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan
ZUCCHINI WITH SPICY ROMESCO AND WILTED CHARD
This comes from the April/May 2013 issue of Vegetarian Times, page 28. It begins, “This recipe calls for a spiral slicer, which cuts the zucchini into thin, pasta-like strands for a delicious take on the 'classic' zucchini pasta with marinara. No spiral slicer in your kitchen? Try a julienne vegetable peeler or mandoline.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
Wilted Chard
4 oz. Swiss chard leaves, stems removed (4 cups)
1 Tbs. olive oil
1 Tbs. grated lemon zest
1 Tbs. lemon juice
Zucchini with Spicy Romesco
4 large red bell peppers, chopped (6 cups)
3 Roma tomatoes, chopped (3 cups)
2 Tbs. olive oil
2 Tbs. lemon juice
1 clove garlic, peeled
1 tsp. chili powder
1/8 tsp. red pepper flakes
1/4 cup raw almonds
1/4 cup raw hazelnuts
4 large zucchini, peeled
Directions
To make Wilted Chard: Toss together all ingredients in large bowl, and season with salt and pepper, if desired. Set aside to marinate.
To make Zucchini with Spicy Romesco: Blend bell peppers, tomatoes, oil, lemon juice, garlic, chili powder, and red pepper flakes in food processor until smooth. Add almonds and hazelnuts, and process until well combined but still chunky. Season with salt and pepper, if desired.
Slice zucchini into noodles with spiral slicer, and add to sauce.
Divide Wilted Chard among individual serving plates. Top each serving with 2 cups Zucchini with Spicy Romesco.
nutritional information Per 2 1/2-cup serving: Calories: 342; Protein: 11 g; Total Fat: 22 g; Saturated Fat: 3 g; Carbohydrates: 32 g; Cholesterol: 0 mg; Sodium: 125 mg; Fiber: 11 g; Sugar: 19 g; Vegan; Gluten-Free
CHICKLESS POT PIE
This comes from country star Trisha Yearwood, who also has her own show on The Food Network (called Trisha's Southern Kitchen). The recipe starts off, “Trisha Yearwood's vegetarian take on chicken pot pie is just as decadent without the meat. Although the luscious vegetable filling with peas, carrots and potatoes could be a meal on its own, wrapping it in premade pie dough seals in flavor with a crispy crust.” Total Time: 1 hr 25 min; Prep: 25 min; Inactive: 10 min; Cook: 50 min; Yield: 8 servings; Level: easy
Read more online at: http://www.foodnetwork.com/recipes/trisha-yearwood/chickless-pot-pie-recipe.html?oc=linkback
Ingredients
1 cup thinly sliced carrots
1 cup frozen green peas
1 cup small diced potatoes
1/2 cup thinly sliced celery
1/3 cup finely chopped onion
1/2 cup butter substitute, such as Earth Balance
1/3 cup unbleached, all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon celery seed
1/4 teaspoon garlic powder
1 3/4 cups vegetable broth
2/3 cup almond milk
Two 9-inch unbaked pie crusts, lard free
Directions
Preheat the oven to 425 degrees F. Line a jelly-roll pan or baking sheet with foil to place the pie on before cooking; it will keep any filling from dripping into the oven and burning.
In a medium saucepan, combine the carrots, peas, potatoes and celery. Cover with water, bring to a boil and cook until the potatoes are tender, about 15 minutes. Remove from the heat, drain and set aside.
In a large skillet over medium heat, cook the onions in the butter substitute until they are soft and translucent, about 5 minutes. Stir in the flour, salt, pepper, celery seed and garlic powder. Cook for 2 minutes to get the flour taste out. Slowly stir in the broth and then add the milk. Reduce the heat to medium-low and simmer until thick, about 5 minutes. Remove from the heat and stir in the drained vegetables.
Roll out one of the unbaked crusts to a 13-inch diameter and place in a 9-inch deep-dish pie plate. Pour the mixture into the bottom crust. Roll out the second pie crust and place on top. Seal the edges and cut small slits in the top to allow steam to escape. Bake until the pastry is golden brown and the filling is bubbly, 30 to 35 minutes. If the top of the pie becomes too dark, loosely cover with foil and continue cooking. Cool for 10 minutes before serving.
BISCUITS AND GRAVY
From the April/May 2012 issue of Vegetarian Times, page 46. It starts off, “Trust us, no one will miss the flour (or the meat!) in this gluten-free indulgence.” Serves 8 in 30 minutes or less.
Biscuits
1 cup white rice flour, plus more for dusting work surface
1/2 cup chickpea flour
1/2 cup potato starch
1 1/2 Tbs. sugar
1 Tbs. baking powder
1/2 tsp. salt
1/4 tsp. baking soda
2 oz. (1/2 stick) butter or trans-fat-free margarine, cut into small pieces
3/4 cup fat-free buttermilk
Gravy
1 1/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained
2 1/2 tsp. paprika
2 tsp. poultry seasoning
1 tsp. onion powder
1/2 tsp. salt
1/4 tsp. ground black pepper
1 pinch cayenne pepper
2 Tbs. vegetable oil
4 Tbs. butter or trans-fat-free margarine
1/4 cup potato starch
1/4 cup chickpea flour
4 cups fat-free milk, warmed
To make Biscuits: Preheat oven to 375°F. Coat large baking sheet with cooking spray.
Whisk together rice flour, chickpea flour, potato starch, sugar, baking powder, salt, and baking soda in large bowl. Cut butter into flour mixture with pastry blender or two knives until no large pieces remain. Stir in buttermilk.
Pat dough into flat 1-inch-thick disk on rice flour–dusted work surface. Cut dough into 16 rounds with 2-inch cutter, and place on prepared baking sheet. Bake 12 to 15 minutes, or until golden-brown on top.
To make Gravy: Pulse chickpeas, paprika, poultry seasoning, onion powder, salt, pepper, and cayenne in food processor 8 times, or until crumbly.
Heat oil in skillet over medium-high heat. Add chickpea mixture, and sauté 3 to 5 minutes, or until fragrant and crisp. Transfer to plate.
Add butter to skillet, and melt over medium heat. Whisk in potato starch and chickpea flour, and cook 1 to 2 minutes. Gradually whisk in milk, and cook 3 to 5 minutes, or until sauce is thickened, whisking constantly. Stir in chickpea mixture. Season with salt and pepper, if desired.
To serve: Place 2 Biscuits on each plate. Ladle 1/4 cup Gravy over top.
Nutritional information Per Serving (2 biscuits plus 1/4 cup gravy): Calories: 397; Protein: 11 g; Total Fat: 17 g; Saturated Fat: 8 g; Carbohydrates: 54 g; Cholesterol: 33 mg; Sodium: 721 mg; Fiber: 4 g; Sugar: 12 g; Gluten-Free
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
CHOCOLATE ESPRESSO OATMEAL COOKES
This recipe also comes from page 75 of the December 2011 issue, and begins, "Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats." Makes 48 cookies.
To view this online, click here.
3/4 cup all-purpose flour or oat flour
1/4 cup unsweetened cocoa powder
1/4 tsp. salt
1/2 tsp. baking soda
4 oz. (1 stick) margarine, softened
3/4 cup sugar
1/4 cup cooled espresso or strong coffee
1/2 tsp. vanilla extract
1 1/2 cups oats
1/2 cup mini semisweet chocolate chips
Whisk together flour, cocoa powder, salt, and baking soda in bowl.
Cream margarine and sugar together with electric mixer in bowl. Beat in espresso and vanilla. Beat in flour mixture 1/2 cup at a time, adding up to 1/2 cup more if necessary to make thick dough. Stir in oats and chocolate chips.
Divide dough in half. Transfer each dough half to large sheet of plastic wrap or wax paper. Use plastic wrap to shape dough into 2 2-inch-diameter logs with plastic wrap or wax paper. Wrap tightly, and chill 2 hours, or overnight.
4. Preheat oven to 350ºF. Slice dough logs into 1/2-inch-thick slices. Transfer slices to greased or parchment paper–lined baking sheet. Bake 8 to 11 minutes, or until cookies look dry on top. Cool cookies 3 minutes on baking sheet before transferring to wire rack.
from the December 2011 issue, p.75
nutritional information Per Cookie: Calories: 56; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 8 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan
Wednesday, March 9, 2016
Wednesday Recipes
Here are your six recipes to get you through the day. Enjoy!
CHICKPEA SOUP
This recipe is from the January 2001 issue of Vegetarian Times. It begins, “This soup is a centerpiece unto itself or it can be an elegant starter for a more elaborate meal. Meal Plan: Serve with mesclun salad and your favorite dressing. Accompany it with a crusty baguette or flatbread.” Serves 6.
To view this online, click here.
1 Tbs. extra-virgin olive oil
1 medium onion, diced (1 cup)
4 cloves garlic, minced
2 (15-oz.) cans chickpeas, rinsed and drained
1 bay leaf
1/2 cup roughly chopped flat-leaf parsley, plus more for garnish
1 1/2 tsp. salt
1/4 cup fresh lemon juice
Moroccan Spice Oil (optional; recipe follows)
In medium saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion has softened and begins to brown, about 10 minutes.
Add chickpeas, bay leaf, parsley and 4 cups water. Stir well, cover and bring to a boil. Reduce heat, partially cover and simmer, about 15 minutes. Stir in salt.
Remove bay leaf and, working in batches, puree soup in food processor or blender until very creamy. (Do not fill blender more than halfway; hold down blender lid with towel.) Return soup to pot and add lemon juice.
Ladle soup into bowls and drizzle 1/2 teaspoon of Moroccan Spice Oil onto each serving if desired. Sprinkle with chopped parsley.
nutritional information Per Serving: Calories: 160; Protein: 7 g; Total Fat: 4 g; Carbohydrates: 31 g; Sodium: 896 mg; Fiber: 5 g
MOROCCAN SPICE OIL
This also comes from the January 2001 issue of Vegetarian Times, page 26, and begins, “Just a drizzle of this spicy oil added to beans, grains or vegetables will turn them into exciting fare.” Ready in 30 minutes or less.
To view this online, click here.
2 tsp. whole cumin seeds
2 tsp. whole coriander seeds
1 tsp. whole fennel seeds
1 tsp. ground cinnamon
1 tsp. ground ginger
1/2 tsp. red pepper flakes
1/4 cup extra-virgin olive oil
In heavy, dry skillet over medium-high heat, toast cumin, coriander and fennel seeds until fragrant, about 3 minutes. (Be careful not to burn spices.) Immediately transfer seeds to spice grinder (an inexpensive coffee grinder will do) or mortar and pestle and grind with cinnamon, ginger and red pepper flakes.
Return spices to skillet. Add oil and heat just until oil is warmed through, 1 to 2 minutes. Strain oil through a fine-meshed strainer lined with cheesecloth and store in tightly closed jar.
nutritional information Per serving: Calories: 0; Protein: 0 g; Total Fat: 0 g; Saturated Fat: 0 g; Carbohydrates: 0 g; Cholesterol: 0 mg; Sodium: 0 mg; Fiber: 0 g; Vegan
THAI VEGETABLE STIR-FRY
This comes from from the February 2001 issue of Vegetarian Times, and begins, “MEAL PLAN: Serve with quick-cooking brown rice and toss a salad of curly endive, seedless orange chunks and slivered red onion. For dessert, a bowl of grapes would go well.” Makes 4 servings in 30 minutes or less.
To view this online, click here.
3 medium cloves garlic, peeled
2 jalapeno peppers, seeded and chopped
1/2 tsp. grated lemon peel
1/2 tsp. grated lime peel
14-oz. can lite coconut milk
1 lb. mixed vegetables (about 4 cups): fresh mushrooms, quartered; sliced asparagus; sliced bell peppers; water chestnuts, halved
1 small bok choy, stems sliced and leaves left whole
1/4 to 1/2 tsp. red pepper flakes
1 Tbs. soy sauce
1 Tbs. fresh lime juice
10 fresh basil leaves, slivered
In food processor or blender, combine garlic, jalapenos and lemon and lime peel; process to a paste.
Heat large skillet or wok over high heat; add coconut milk and paste mixture and stir well. Simmer 1 minute.
Add all vegetables and season to taste with salt and pepper. Simmer 10 minutes. Stir in red pepper flakes, soy sauce, lime juice and basil. Simmer 5 minutes. Serve hot.
nutritional information Per Serving: Calories: 163; Protein: 7 g; Total Fat: 10 g; Saturated Fat: 4 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 359 mg; Fiber: 3 g; Vegan
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g, Exchanges: 1 Vegetable, 1/2 Fat
WARM SPICED PEAR CRISP WITH ICE CREAM
This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This spectacular pear crisp is an excellent way to use ripe fresh pears. Pears are usually quite firm when they arrive in the markets, so plan to buy them a few days before your baking day. See the tips, below, for ripening fresh pears.
”Serve this dessert warm with a scoop of vanilla or butter pecan ice cream, or drizzle with a bit of light or heavy cream. If you crave a little more texture, sprinkle the crumble topping with chopped pecans or walnuts.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: 6 to 8 servings
To view this online, go to http://southernfood.about.com/od/pears/r/Pear-Crisp.htm
Ingredients
6 large ripe pears*
2 tablespoons lemon juice
1 1/2 cups light brown sugar, packed, divided
1 cup all-purpose flour, divided
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
3/4 cup quick-cooking oats
1/4 teaspoon baking powder
6 tablespoons (3 ounces) butter, melted
ice cream or heavy whipping cream, for garnish
Preparation
Generously butter an 8-inch square baking pan. Heat the oven to 350° F.
Peel the pears; cut out stems and scoop out seeds and fibers. Slice them thinly and put in a bowl with the lemon juice. Toss to coat with the lemon juice. The lemon juice will keep them from turning brown.
Add 3/4 cup of the brown sugar to the pears, along with 1/4 cup of flour, cinnamon, and vanilla. Mix well and transfer to the prepared baking pan.
In a medium bowl, combine the oats, the remaining 3/4 cup flour, the remaining 3/4 cup brown sugar, baking powder, and the melted butter. Mix with a fork until the crumbs are blended.
Sprinkle the oat crumb topping evenly over the pear mixture.
Bake for 35 to 45 minutes, until the topping is browned and pears are tender.
Serve the crisp warm with a generous scoop of vanilla or butter-pecan ice cream or a drizzling of heavy or light cream.
*The best pears for baking are the Bosc (golden brown, long neck) and Anjou (oval, greenish yellow skin). They're both firm and hold their shape well in pies and baked desserts.
Ripening Pears: Plan to buy pears several days before you plan to eat them or bake with them. Pears are picked before they've ripened, so they will likely be firm when you buy them. The best way to ripen pears is to keep them at room temperature. You'll find the stem end is slightly soft when they are ripe. Once they are ripe, refrigerate them and eat or use them in recipes within 3 to 5 days.
ACADIA'S TOFU STIR FRY
This came from the Food.com e-newsletter, and was sent into by AcadiaTwo. She writes, “I actually had never tried cooking tofu before, so I decided to marinate it first before cooking. It was a quick tasty meal the next night after work. Serve with rice, noodles or plain. Enjoy.” Don't let the prep time scare you off; it's the marinating time. Prep Time: 12 hours; Cook Time: 15 minutes; Servings: 4
To view this online, go to http://www.food.com/recipe/acadias-tofu-stir-fry-365295.
Ingredients
1 1⁄2 cups teriyaki sauce (sweet)
8 ounces tofu (firm, drained)
4 garlic cloves (minced)
1 tablespoon peanut oil
8 ounces frozen stir fry vegetables
Directions
Slice the tofu up into 1/4" thick slices and then cut them again into 1"x2" pieces.
Mix teriyaki & garlic together. (Reserve and refrigerate 1/2 cup teriyaki and 1 minced garlic clove in separate container).
Marinate them in teriyaki and garlic for 12-hours in the refrigerator.
In wok on medium heat add peanut oil.
Cook up the the tofu for about 2-3 minutes, flip and cook them for another 2-3 minutes.
Remove tofu and set aside.
Add vegetables to wok and stir fry until tender about 3 minutes.
Add Tofu and (reserved marinade) back to the wok, cook for 2 minutes more, stir throughly coating everything.
Enjoy.
CHICKPEA SOUP
This recipe is from the January 2001 issue of Vegetarian Times. It begins, “This soup is a centerpiece unto itself or it can be an elegant starter for a more elaborate meal. Meal Plan: Serve with mesclun salad and your favorite dressing. Accompany it with a crusty baguette or flatbread.” Serves 6.
To view this online, click here.
1 Tbs. extra-virgin olive oil
1 medium onion, diced (1 cup)
4 cloves garlic, minced
2 (15-oz.) cans chickpeas, rinsed and drained
1 bay leaf
1/2 cup roughly chopped flat-leaf parsley, plus more for garnish
1 1/2 tsp. salt
1/4 cup fresh lemon juice
Moroccan Spice Oil (optional; recipe follows)
In medium saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion has softened and begins to brown, about 10 minutes.
Add chickpeas, bay leaf, parsley and 4 cups water. Stir well, cover and bring to a boil. Reduce heat, partially cover and simmer, about 15 minutes. Stir in salt.
Remove bay leaf and, working in batches, puree soup in food processor or blender until very creamy. (Do not fill blender more than halfway; hold down blender lid with towel.) Return soup to pot and add lemon juice.
Ladle soup into bowls and drizzle 1/2 teaspoon of Moroccan Spice Oil onto each serving if desired. Sprinkle with chopped parsley.
nutritional information Per Serving: Calories: 160; Protein: 7 g; Total Fat: 4 g; Carbohydrates: 31 g; Sodium: 896 mg; Fiber: 5 g
MOROCCAN SPICE OIL
This also comes from the January 2001 issue of Vegetarian Times, page 26, and begins, “Just a drizzle of this spicy oil added to beans, grains or vegetables will turn them into exciting fare.” Ready in 30 minutes or less.
To view this online, click here.
2 tsp. whole cumin seeds
2 tsp. whole coriander seeds
1 tsp. whole fennel seeds
1 tsp. ground cinnamon
1 tsp. ground ginger
1/2 tsp. red pepper flakes
1/4 cup extra-virgin olive oil
In heavy, dry skillet over medium-high heat, toast cumin, coriander and fennel seeds until fragrant, about 3 minutes. (Be careful not to burn spices.) Immediately transfer seeds to spice grinder (an inexpensive coffee grinder will do) or mortar and pestle and grind with cinnamon, ginger and red pepper flakes.
Return spices to skillet. Add oil and heat just until oil is warmed through, 1 to 2 minutes. Strain oil through a fine-meshed strainer lined with cheesecloth and store in tightly closed jar.
nutritional information Per serving: Calories: 0; Protein: 0 g; Total Fat: 0 g; Saturated Fat: 0 g; Carbohydrates: 0 g; Cholesterol: 0 mg; Sodium: 0 mg; Fiber: 0 g; Vegan
THAI VEGETABLE STIR-FRY
This comes from from the February 2001 issue of Vegetarian Times, and begins, “MEAL PLAN: Serve with quick-cooking brown rice and toss a salad of curly endive, seedless orange chunks and slivered red onion. For dessert, a bowl of grapes would go well.” Makes 4 servings in 30 minutes or less.
To view this online, click here.
3 medium cloves garlic, peeled
2 jalapeno peppers, seeded and chopped
1/2 tsp. grated lemon peel
1/2 tsp. grated lime peel
14-oz. can lite coconut milk
1 lb. mixed vegetables (about 4 cups): fresh mushrooms, quartered; sliced asparagus; sliced bell peppers; water chestnuts, halved
1 small bok choy, stems sliced and leaves left whole
1/4 to 1/2 tsp. red pepper flakes
1 Tbs. soy sauce
1 Tbs. fresh lime juice
10 fresh basil leaves, slivered
In food processor or blender, combine garlic, jalapenos and lemon and lime peel; process to a paste.
Heat large skillet or wok over high heat; add coconut milk and paste mixture and stir well. Simmer 1 minute.
Add all vegetables and season to taste with salt and pepper. Simmer 10 minutes. Stir in red pepper flakes, soy sauce, lime juice and basil. Simmer 5 minutes. Serve hot.
nutritional information Per Serving: Calories: 163; Protein: 7 g; Total Fat: 10 g; Saturated Fat: 4 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 359 mg; Fiber: 3 g; Vegan
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g, Exchanges: 1 Vegetable, 1/2 Fat
WARM SPICED PEAR CRISP WITH ICE CREAM
This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This spectacular pear crisp is an excellent way to use ripe fresh pears. Pears are usually quite firm when they arrive in the markets, so plan to buy them a few days before your baking day. See the tips, below, for ripening fresh pears.
”Serve this dessert warm with a scoop of vanilla or butter pecan ice cream, or drizzle with a bit of light or heavy cream. If you crave a little more texture, sprinkle the crumble topping with chopped pecans or walnuts.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: 6 to 8 servings
To view this online, go to http://southernfood.about.com/od/pears/r/Pear-Crisp.htm
Ingredients
6 large ripe pears*
2 tablespoons lemon juice
1 1/2 cups light brown sugar, packed, divided
1 cup all-purpose flour, divided
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
3/4 cup quick-cooking oats
1/4 teaspoon baking powder
6 tablespoons (3 ounces) butter, melted
ice cream or heavy whipping cream, for garnish
Preparation
Generously butter an 8-inch square baking pan. Heat the oven to 350° F.
Peel the pears; cut out stems and scoop out seeds and fibers. Slice them thinly and put in a bowl with the lemon juice. Toss to coat with the lemon juice. The lemon juice will keep them from turning brown.
Add 3/4 cup of the brown sugar to the pears, along with 1/4 cup of flour, cinnamon, and vanilla. Mix well and transfer to the prepared baking pan.
In a medium bowl, combine the oats, the remaining 3/4 cup flour, the remaining 3/4 cup brown sugar, baking powder, and the melted butter. Mix with a fork until the crumbs are blended.
Sprinkle the oat crumb topping evenly over the pear mixture.
Bake for 35 to 45 minutes, until the topping is browned and pears are tender.
Serve the crisp warm with a generous scoop of vanilla or butter-pecan ice cream or a drizzling of heavy or light cream.
*The best pears for baking are the Bosc (golden brown, long neck) and Anjou (oval, greenish yellow skin). They're both firm and hold their shape well in pies and baked desserts.
Ripening Pears: Plan to buy pears several days before you plan to eat them or bake with them. Pears are picked before they've ripened, so they will likely be firm when you buy them. The best way to ripen pears is to keep them at room temperature. You'll find the stem end is slightly soft when they are ripe. Once they are ripe, refrigerate them and eat or use them in recipes within 3 to 5 days.
ACADIA'S TOFU STIR FRY
This came from the Food.com e-newsletter, and was sent into by AcadiaTwo. She writes, “I actually had never tried cooking tofu before, so I decided to marinate it first before cooking. It was a quick tasty meal the next night after work. Serve with rice, noodles or plain. Enjoy.” Don't let the prep time scare you off; it's the marinating time. Prep Time: 12 hours; Cook Time: 15 minutes; Servings: 4
To view this online, go to http://www.food.com/recipe/acadias-tofu-stir-fry-365295.
Ingredients
1 1⁄2 cups teriyaki sauce (sweet)
8 ounces tofu (firm, drained)
4 garlic cloves (minced)
1 tablespoon peanut oil
8 ounces frozen stir fry vegetables
Directions
Slice the tofu up into 1/4" thick slices and then cut them again into 1"x2" pieces.
Mix teriyaki & garlic together. (Reserve and refrigerate 1/2 cup teriyaki and 1 minced garlic clove in separate container).
Marinate them in teriyaki and garlic for 12-hours in the refrigerator.
In wok on medium heat add peanut oil.
Cook up the the tofu for about 2-3 minutes, flip and cook them for another 2-3 minutes.
Remove tofu and set aside.
Add vegetables to wok and stir fry until tender about 3 minutes.
Add Tofu and (reserved marinade) back to the wok, cook for 2 minutes more, stir throughly coating everything.
Enjoy.
Tuesday, March 8, 2016
Tuesday Recipes
Before diving into today's recipes, there are four recalls to warn you about. All four were in a recent The Diabetic News e-newsletter. The first recall involves Blue Cheese from Maytag Dairy Farms. The voluntary recall is due to potential for contamination from Listeria monocytogenes. Click here to read the recall.
The second recall involves certain flax seed products which may have Salmonella contamination. The products were sold under the Organic Traditions brand name. Click here to read the recall.
The third recall involves macadamia nuts produced by Marathon Ventures. This is also due to a risk of Salmonella contamination. Click here to read the recall.
And finally, pistachios are being recalled due to a possible Samonella contamination risk. According to the beginning of the recall, Salmonella “can be especially dangerous for people with diabetes.” To read the recall, click here.
And now for today's six recipes. Enjoy!
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: (3 ounces)
Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
ORZO-STUFFED EGGPLANT
This comes from Diabetes Self Management. Prep Time: 25 minutes; Cooking Time: 50 minutes; Serves 4, Serving Size: 2 halves.
To view this online, click here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
TANGY LEMON SQUARES
These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!
Yield: 16 servings
View this recipe here: http://diabeticgourmet.com/recipes/html/943.shtml
Ingredients
Crust Ingredients:
3/4 cup all-purpose flour
1/3 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
6 tablespoons cold stick butter, cut into pieces
1 teaspoon grated lemon peel
1 teapoon vanilla
Filling Ingredients:
2 eggs
3/4 cup Equal Spoonful or Granulated**
1/2 cup lemon juice
4 tablespoons stick butter, melted
1 tablespoon grated lemon peel
* May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine flour, 1/3 cup Equal and salt in medium bowl. Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs. Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.
Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan. Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.
For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake about 15 minutes or until filling is set. Cool completely on wire rack. Cut into squares. Store in airtight container in refrigerator.
Nutritional Information Per Serving: Calories: 95; Protein: 2 g; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg ; Carbohydrates: 5 g; Exchanges: 1/2 starch, 1-1/2 fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
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
The second recall involves certain flax seed products which may have Salmonella contamination. The products were sold under the Organic Traditions brand name. Click here to read the recall.
The third recall involves macadamia nuts produced by Marathon Ventures. This is also due to a risk of Salmonella contamination. Click here to read the recall.
And finally, pistachios are being recalled due to a possible Samonella contamination risk. According to the beginning of the recall, Salmonella “can be especially dangerous for people with diabetes.” To read the recall, click here.
And now for today's six recipes. Enjoy!
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: (3 ounces)
Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
ORZO-STUFFED EGGPLANT
This comes from Diabetes Self Management. Prep Time: 25 minutes; Cooking Time: 50 minutes; Serves 4, Serving Size: 2 halves.
To view this online, click here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
TANGY LEMON SQUARES
These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!
Yield: 16 servings
View this recipe here: http://diabeticgourmet.com/recipes/html/943.shtml
Ingredients
Crust Ingredients:
3/4 cup all-purpose flour
1/3 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
6 tablespoons cold stick butter, cut into pieces
1 teaspoon grated lemon peel
1 teapoon vanilla
Filling Ingredients:
2 eggs
3/4 cup Equal Spoonful or Granulated**
1/2 cup lemon juice
4 tablespoons stick butter, melted
1 tablespoon grated lemon peel
* May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine flour, 1/3 cup Equal and salt in medium bowl. Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs. Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.
Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan. Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.
For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake about 15 minutes or until filling is set. Cool completely on wire rack. Cut into squares. Store in airtight container in refrigerator.
Nutritional Information Per Serving: Calories: 95; Protein: 2 g; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg ; Carbohydrates: 5 g; Exchanges: 1/2 starch, 1-1/2 fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
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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