Besides being Diabetic Thursday, it's also Double-Post Thursday. Today's six recipes include Rao's Meatballs With Marinara Sauce and Moroccan Seven-Vegetable Couscous. Enjoy!
MEXICAN CHICKEN ORZO BAKE
This is from tbsp., and begins, “This riff on arroz con pollo uses rice-shaped orzo pasta and easy boneless skinless chicken thighs for a flavorful dinner that’s sure to please kids and adults alike.”
Prep: 30 minutes; Total: 1 hour 15 minutes; Servings: 6
To view this online, click here.
Ingredients
1/2 lb uncooked orzo or rosamarina pasta (1 1/3 cups)
1/2 cup Progresso™ chicken broth (from 32-oz carton)
2 teaspoons chili powder
2 tablespoons butter
1 cup diced white onion
1 medium red bell pepper, diced
1 jalapeño chile, seeded and finely chopped
1 teaspoon salt
1 can (14.5 oz) Muir Glen™ organic fire-roasted diced tomatoes, undrained
2 tablespoons vegetable oil
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 package (20 oz) boneless skinless chicken thighs (about 6 thighs)
3/4 cup crumbled queso fresco cheese (purchase later if freezing orzo bake for a later date)
2 tablespoons chopped fresh cilantro leaves (purchase later if freezing orzo bake for a later date)
Directions
Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
In 4-quart saucepan, heat 2 quarts water to boiling over high heat. Add pasta; reduce heat to simmering. Cook 4 minutes; drain. Return to saucepan; stir in broth and chili powder. Set aside.
Meanwhile, in 12-inch nonstick skillet, melt butter over medium-high heat. Add onion, bell pepper, jalapeño chile and salt; cook 6 to 7 minutes or until vegetables are soft and beginning to brown on edges. Add tomatoes; cook 1 to 2 minutes or until mixture thickens. Stir into saucepan with pasta mixture; pour into baking dish.
In medium bowl, mix vegetable oil and taco seasoning mix; add chicken thighs, and toss to coat. Place chicken on top of pasta mixture in dish; cover tightly with foil. Bake 35 to 40 minutes or until chicken reaches 165°F when instant-read thermometer is inserted into center of thigh, OR freeze and bake later as directed in step 5. Let stand 5 minutes. Top with queso fresco and cilantro.
If making ahead to bake and serve at a later date: Line 13x9-inch (3-quart) glass baking dish with 2 layers of plastic wrap, leaving enough overhang to completely enclose assembled casserole. Spread pasta mixture in large shallow pan; cool mixture completely, covered, 30 to 45 minutes in refrigerator before assembling casserole. Assemble casserole in dish; cover with another layer of plastic wrap. Freeze unbaked casserole about 8 hours or until completely frozen. Transfer frozen casserole to labeled 2-gallon resealable freezer plastic bag. Remove air; seal and freeze up to three months. To bake: Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Remove plastic wrap from casserole; place in baking dish. Cover tightly with foil; thaw completely in refrigerator, 24 to 48 hours. Heat oven to 375°F. Bake, covered, 55 minutes to 1 hour 10 minutes or until hot and bubbly on edges (165°F in center). Let stand 5 minutes before serving. Top with queso fresco and cilantro.
RAO’S MEATBALLS WITH MARINARA SAUCE
This comes from Adam Nagourney in The New York Times cooking e-newsletter. Adam wrote, “This is one of the signature dishes at Rao’s, the East Harlem red-sauce joint that is best-known for a loyal, boldface-name clientele that makes it difficult to get a table. The restaurant now has satellites in Las Vegas and Los Angeles.”
Yield: 4 to 6 servings; Time: About 1 1/2 hours
This was featured in “At Rao’s In Los Angeles, Red Sauce And Rivalry”, and can be viewed online here.
Ingredients
For the Sauce:
1/4 cup extra-virgin olive oil
2 ounces salt pork, thinly sliced
3 tablespoons minced onion
2 garlic cloves, minced
2 28-ounce cans imported Italian crushed tomatoes
6 leaves fresh basil, torn into small pieces
Pinch of dried oregano
Salt and ground black pepper
For the Meatballs:
1 pound ground lean beef
1/2 pound ground veal
1/2 pound ground pork
2 large eggs
1 cup freshly grated Pecorino Romano cheese
1 1/2 tablespoons finely chopped flat-leaf parsley
1 small garlic clove, minced
Salt and ground black pepper
2 cups fine dry bread crumbs
1 cup extra-virgin olive oil
1 clove garlic, lightly smashed
Preparation
Make the sauce: Heat the oil in a large saucepan over medium-low heat, then add the salt pork. Sauté until fat has rendered, about 5 minutes. Remove and discard salt pork. Add onion and sauté until translucent, about 3 minutes. Add garlic and sauté just until softened. Add tomatoes with their juice and bring to a boil. Reduce heat to low and simmer until sauce is slightly thickened, about 45 minutes. Add the basil, oregano and salt and pepper to taste. Cook for 1 minute more.
Make the meatballs: In a mixing bowl, combine the beef, veal and pork. Add the eggs, cheese, parsley and minced garlic, then salt and pepper as desired. Add the bread crumbs and mix well. Slowly add up to 2 cups water, 1/2 cup at a time, until the mixture is moist; all the water may not be needed. Shape into 1 1/2 -inch meatballs.
Heat the oil in a large sauté pan over medium heat. Add the smashed garlic and sauté until lightly browned, 1 to 2 minutes, then discard the garlic. Working in batches and taking care not to crowd the pan, add meatballs and fry until undersides are brown and slightly crisp, 5 to 6 minutes. Turn and brown the other sides, about 5 minutes more. Transfer cooked meatballs to paper towels to drain, then add to the marinara sauce. Mix gently and serve.
BEEF AND BROCCOLI
This comes from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Here is a streamlined, powerfully flavorful recipe for a delivery-food standby: velvety wok-fried beef in a oyster-soy sauce, served in a forest of green. ‘It’s diaspora food,’ the chef Jonathan Wu told me, describing the cooking of Chinese immigrants to the United States and a dish that is almost unknown in China but beloved in America. The recipe is a version of the one Wu’s mother made for dinner when he was growing up outside Hartford, Conn., with a little chile-garlic paste added for zip and, thanks to the Brooklyn chef Dale Talde, a pat of butter swirled into the sauce at the end. This provides a plush gloss that is far better than the traditional cornstarch slurry. It is midweek family cooking at its best.”
Yield: 4 servings; Time: 45 minutes.
This was featured in “The Best Beef and Broccoli, No Delivery Required” and can be viewed online here.
Note: This is me (Robin) writing. Cooking can be a fun, creative process. There have been many times over the years when I have not had an ingredient on hand; I’ve either run out, or, in the case of alcohol, just plain don’t have it around at all. If that sounds familiar, you can usually experiment. I personally would either use non-alcoholic wine or water for the wine, and either hoisin sauce or soy sauce in place of the oyster sauce. But that’s just me. Feel free to follow Sam’s recipe here to the letter. But either way, make sure you get some enjoyment out of your food and the company you eat with!
Ingredients
1/3 cup Shaoxing rice wine, dry sherry or sake
3 tablespoons plus 2 teaspoons soy sauce
1 tablespoon cornstarch
1 pound beef — chuck or rib steak — sliced thin against the grain
1/4 cup oyster sauce
1/2 tablespoon chile-garlic sauce, or to taste
1/2 cup plus 1 tablespoon neutral oil, like canola, grapeseed or peanut
1 pound broccoli, the head cut into florets and the stems peeled and cut into planks
2 tablespoons unsalted butter
Preparation
In a large bowl, whisk together the wine, 2 tablespoons of the soy sauce and the cornstarch. Add the beef to the bowl, and toss to combine, then cover the bowl, and set aside for 20 minutes or so.
To make the sauce, combine in a small bowl the remaining soy sauce, the oyster sauce and the chile-garlic sauce, and mix to combine, then add a tablespoon of water and mixagain. Set aside.
Heat the 1/2 cup of oil in a wok set over high heat. When the oil is hot and shimmering, add about half the beef to the wok, and stir-fry until it is browned and crisp and barely cooked through, about 2 minutes. Transfer to a bowl or plate, and set aside. Then repeat with remaining beef.
Pour off the oil in the wok, wipe it out with a towel and return it to the stove over high heat. Add the remaining tablespoon oil, and swirl it around and heat it until it is smoking. Add the broccoli and cook, tossing and stirring frequently, until lightly charred in spots, about 2 minutes.
Add 2 tablespoons water to the wok, and toss and stir the broccoli in the steam for an additional 2 minutes, then return beef to the wok, followed by the sauce. Cook, stirring and tossing frequently, for 30 seconds or so, then add the butter, and stir and toss again for 30 seconds more. Serve immediately, with rice.
CLASSIC BAKED MACARONI AND CHEESE
This comes from Alison Roman in The New York Times cooking e-newsletter. Alison wrote, “Think Stouffer's without the freezer. While it can be enjoyed straight from the pot, this macaroni and cheese has a slightly looser sauce than the stovetop variety to allow for thickening in the oven. Bread crumbs, while optional, make it truly spectacular.”
Yield: 4 to 6 servings; Time: about 1 hour
To view this online at the Times’ website, click here.
Ingredients
For the Macaroni and Cheese:
1 pound elbows, shells, cavatappi, farfalle, fusilli or other short, tube-shaped pasta
Kosher salt
4 tablespoons unsalted butter
1/4 cup all-purpose flour
4 cups whole milk
1 clove garlic, finely grated
1 teaspoon smoked or hot paprika
Freshly ground pepper
12 ounces sharp or white Cheddar cheese, grated
12 ounces fontina or Gruyère, grated
For the Topping (Optional):
1 cup coarse bread crumbs or panko
4 tablespoons melted butter or olive oil
1/4 cup finely grated Parmesan cheese (optional)
Kosher salt and freshly ground pepper
Preparation
Cook pasta in a large pot of salted boiling water until it’s barely al dente. (It should be more al dente than your average pasta: It’s going to continue to cook in the oven.) Drain and set aside.
Meanwhile, heat butter in a medium pot over medium heat. (The pot should be large enough to hold all the pasta when cooked.) Whisk in flour and cook, whisking constantly, until the flour is foamy and just starting to turn a light golden brown, about 4 minutes. Slowly whisk in milk to avoid clumping. Add garlic, paprika and season with salt and pepper. Bring to a simmer, whisking constantly and paying special attention to the edges of the pot to make sure the flour mixture is totally incorporated.
Add grated cheese and whisk to blend until the cheese is completely melted. (The sauce will seem thick at first and thin out as the cheese melts; it will thicken while it bakes.) Season with salt and pepper and add cooked pasta, stirring to coat well.
Heat oven to 425 degrees. Line a rimmed baking sheet with aluminum foil (to catch any cheesy drips).
Make the optional topping: Combine bread crumbs, melted butter and Parmesan, if using, in a medium bowl. Season with salt and pepper and, using your hands, mix well to ensure the bread crumbs are evenly coated.
Transfer the macaroni and cheese mixture to a 2-quart baking dish and scatter bread crumbs, if using, evenly over the top. Place on prepared baking sheet and bake until macaroni and cheese is bubbling, thickened and creamy, and bread crumbs are evenly golden brown, 25 to 30 minutes. Let cool slightly before serving.
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
To view this online, click here.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
BAKED LEMON CHICKEN
This is from The Food Network Kitchen. Total Time: 1 hr 25 min; Prep: 15 min; Cook: 1 hr 10 min; Yield: 4 servings
Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/baked-lemon-chicken-recipe.html?oc=linkback
Ingredients
One 3 1/2- to 4-pound chicken, cut into 8 pieces, patted dry
Kosher salt and freshly ground black pepper
Flour for dredging
3 tablespoons extra-virgin olive oil
1 large onion, thinly sliced
Peel of half a lemon, white pith removed, cut into very thin strips
2 large garlic cloves, minced
1 1/2 teaspoons fresh rosemary leaves
1 tablespoon honey
1/4 cup freshly squeezed lemon juice
1 cup chicken broth, homemade or canned low-sodium
Directions
Preheat the oven to 400 degrees F.
Season the chicken with salt and pepper. Dredge in the flour and pat off the excess. Heat a large skillet over medium heat and add 2 tablespoons of the oil. Add the chicken skin-side down and saute until golden brown, about 5 minutes per side. Remove the chicken from the skillet and reserve. Discard the oil and wipe the pan out with a paper towel. Add the remaining 1 tablespoon oil and heat over medium-low heat. Add the onion and cook until golden, about 10 to 12 minutes. Add the lemon zest, garlic, and rosemary, and cook for 2 minutes more. Add the honey, lemon juice, and broth, increase the heat and bring to a simmer.
Use a slotted spoon to transfer the onions to a 9- by 13-inch ovenproof casserole, and spread them out. Arrange the chicken, skin-side up in a single layer on the onions. Pour the cooking liquid over the chicken. Season with salt and pepper to taste. Bake in the oven, basting every 15 minutes, until cooked through, about 45 minutes. Remove from the oven and serve.
Showing posts with label Moroccan Seven-Vegetable Couscous. Show all posts
Showing posts with label Moroccan Seven-Vegetable Couscous. Show all posts
Thursday, May 24, 2018
Monday, October 3, 2016
Meatless Monday
It's Monday, which means Meatless Monday. Here are six vegetarian recipes to help you through the day. Enjoy!
FAST FRENCH APPLE TART
This comes from the April 2008 issue of Vegetarian Times, and begins, “Slicing apples on a mandoline makes a pâtisserie-style apple tart a snap. The thin, even slices come out of the oven meltingly tender—not mushy.” Serves 8.
To view this online, click here.
1 sheet puff pastry, thawed (1/2 17.3-oz. pkg.)
7 medium tart apples, peeled and cored
2 Tbs. lemon juice
1/4 cup sugar
1/3 cup apricot jam
Preheat oven to 400°F. Coat 9-inch pie dish or fluted tart pan with cooking spray. Roll out puff pastry into 11-inch square on floured work surface. Press puff pastry into prepared pan, and trim excess dough from edges. Prick bottom all over with fork, and refrigerate until ready to use.
Slice apples into 1/8-inch-thick rounds (with hole in middle) using mandoline. Toss apple slices in lemon juice in bowl.
Place apple slices in overlapping concentric circles on puff pastry, starting from outside and working toward center. Make sure to cover holes in apple slices, and overlap each row by 1/3 inch to prevent apples from shrinking as they cook. Sprinkle with 2 Tbs. sugar. Repeat layering and sprinkling process once more, and finish with a layer of apples. Bake 10 minutes. Reduce heat to 325°F, and bake 30 to 40 minutes more, or until crust is golden brown. Cool on wire rack.
Bring jam and 2 Tbs. water to a boil in small saucepan. Reduce heat to medium, and simmer 1 minute. Strain into small bowl. Brush over tart while jam is still hot.
nutritional information Per SERVING: Calories: 265; Protein: 2 g; Total Fat: 11 g; Saturated Fat: 1.5 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 75 mg; Fiber: 2 g; Sugar: 23 g; vegan
BUTTERNUT SQUASH AND CHICKPEA STEW WITH COUSCOUS
This also comes from the April 2008 issue of Vegetarian Times, and begins, “Prepared creamy soups like butternut squash, corn, and potato-leek make great bases for hearty stews that sneak an extra veggie serving past picky eaters.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 Tbs. olive oil
1 medium carrot, diced (3/4 cup)
1 small onion, diced (1 cup)
1/2 red bell pepper, chopped (1/2 cup)
1 Tbs. whole cumin seeds
1 bay leaf, crumbled
2 16-oz. cans chickpeas, rinsed and drained, divided
1 32-oz. container butternut squash soup, divided
1 1/2 cups couscous
Heat oil in saucepan over medium heat. Sauté carrot in oil 3 to 5 minutes, or until softened. Add onion and bell pepper, and sauté 3 to 5 minutes more, or until soft. Stir in cumin seeds and bay leaf.
Purée 3/4 cup chickpeas and 3/4 cup butternut squash soup in blender until smooth. Add to carrot mixture along with remaining chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper.
Meanwhile, place couscous in heat-proof bowl, and stir in 1 1/2 cups boiling water. Cover, and let stand 3 to 5 minutes, or until all liquid is absorbed. Fluff couscous with fork. Divide couscous among 6 shallow bowls. Ladle chickpea stew around couscous in each bowl.
nutritional information Per SERVING: Calories: 480; Protein: 15 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 87 g; Cholesterol: 0 mg; Sodium: 645 mg; Fiber: 11 g; Sugar: 11 g; Vegan
“BAKED” GRANOLA APPLES
This recipe, as well as the Good Morning Sweet Potato are from Runner's World, and are from the latest Runner's World cookbook. Both recipes can be found online by clicking here.
The recipe begins, “The secret behind getting these 'baked' apples on the table fast? Cooking them in the microwave, which quickly steams the fruit until perfectly tender. Braeburn, Cortland, or Rome varieties work just as well as Gala. Use a spoon or melon baller to core the halved apples. Top the finished dish with a dollop of yogurt for a protein and calcium boost.
“Cooked apples get topped with sugar and cinnamon, plus granola for extra carbs. If you like, add a dollop of yogurt to the finished dish for a protein boost.”
Ingredients
2 large crisp apples, such as Gala, halved and cored
2 tablespoons chopped dried tart cherries
1 tablespoon packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
4 teaspoons butter
1/2 cup granola
Instructions
In a microwavable dish, arrange the apple halves cut side up.
Top each apple half evenly with the tart cherries and brown sugar. Sprinkle with the cinnamon and nutmeg. Dot evenly with the butter.
Cover the apples with a microwavable dome lid or microwave-safe plastic wrap. Microwave on high for about 4 minutes, or until the apples are tender.
Transfer the apples to serving bowls and sprinkle each apple half evenly with the granola. Drizzle any juices remaining in the cooking dish over the top. Serves 4.
Nutrition Information: Calories per serving: 181; Carbs: 29 g; Fiber: 5 g; Protein: 2 g; Total fat: 7 g; Saturated fat: 4 g; Sodium: 38 mg
GOOD MORNING SWEET POTATO
This recipe begins, “Sweet potatoes for breakfast? Absolutely. These carb-packed vegetables are loaded with runner-friendly nutrients—and provide a welcome break from typical morning fare.
“The flavors in this recipe will remind you of Thanksgiving,” says Mark Bittman, Runner's World contributing food writer.”
Ingredients
1 medium sweet potato
1/4 cup chopped walnuts
1 tablespoon maple syrup
Pinch of salt
Instructions
Pierce the sweet potato all over with a fork. Microwave on high for 5 to 10 minutes, turning over once or twice, or until the center is soft.
Meanwhile, in a saucepan, combine the walnuts, maple syrup, and salt. Cook over medium-low heat until the nuts are coated and fragrant.
Slice open the top of the potato lengthwise, leaving the bottom intact. Mash the nut mixture on top. Serves 1.
Nutrition Information: Calories per serving: 355; Carbs: 44 g; Fiber: 6 g; Protein: 7 g; Total fat: 19 g; Saturated fat: 2 g; Sodium: 220 mg
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
To view this online, click here.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
FUNNEL CAKES
Who doesn’t love love funnel cakes? Now you can make them any time. This recipe comes from all recipes and is from someone named Tarmia, who wrote, “You don't need to wait for the county fair to enjoy delicious old-fashioned funnel cakes. You just need a funnel with a 1/2-inch opening that can hold a cup of batter." Time: 20 minutes; Prep: 10 minutes; Cook: 10 minutes; makes 6 servings.
To view this online, go to http://allrecipes.com/recipe/18505/funnel-cakes/.
Ingredients
8 cups vegetable oil for frying
1 1/2 cups milk
2 eggs
2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
3/4 cup confectioners' sugar
Directions
In a deep-fryer, or heavy skillet, heat oil to 375 degrees F (190 degrees C).
In a large bowl, beat milk and eggs together. Combine flour, baking powder, cinnamon and salt. Stir into the egg mixture until smooth.
While covering the funnel hole with one hand, pour in 1 cup of batter. Start from the center in a swirling motion to make a 6 or 7 inch round. Fry on both sides until golden brown. Remove and drain on paper towels. Sprinkle with confectioners' sugar and serve warm.
FAST FRENCH APPLE TART
This comes from the April 2008 issue of Vegetarian Times, and begins, “Slicing apples on a mandoline makes a pâtisserie-style apple tart a snap. The thin, even slices come out of the oven meltingly tender—not mushy.” Serves 8.
To view this online, click here.
1 sheet puff pastry, thawed (1/2 17.3-oz. pkg.)
7 medium tart apples, peeled and cored
2 Tbs. lemon juice
1/4 cup sugar
1/3 cup apricot jam
Preheat oven to 400°F. Coat 9-inch pie dish or fluted tart pan with cooking spray. Roll out puff pastry into 11-inch square on floured work surface. Press puff pastry into prepared pan, and trim excess dough from edges. Prick bottom all over with fork, and refrigerate until ready to use.
Slice apples into 1/8-inch-thick rounds (with hole in middle) using mandoline. Toss apple slices in lemon juice in bowl.
Place apple slices in overlapping concentric circles on puff pastry, starting from outside and working toward center. Make sure to cover holes in apple slices, and overlap each row by 1/3 inch to prevent apples from shrinking as they cook. Sprinkle with 2 Tbs. sugar. Repeat layering and sprinkling process once more, and finish with a layer of apples. Bake 10 minutes. Reduce heat to 325°F, and bake 30 to 40 minutes more, or until crust is golden brown. Cool on wire rack.
Bring jam and 2 Tbs. water to a boil in small saucepan. Reduce heat to medium, and simmer 1 minute. Strain into small bowl. Brush over tart while jam is still hot.
nutritional information Per SERVING: Calories: 265; Protein: 2 g; Total Fat: 11 g; Saturated Fat: 1.5 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 75 mg; Fiber: 2 g; Sugar: 23 g; vegan
BUTTERNUT SQUASH AND CHICKPEA STEW WITH COUSCOUS
This also comes from the April 2008 issue of Vegetarian Times, and begins, “Prepared creamy soups like butternut squash, corn, and potato-leek make great bases for hearty stews that sneak an extra veggie serving past picky eaters.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 Tbs. olive oil
1 medium carrot, diced (3/4 cup)
1 small onion, diced (1 cup)
1/2 red bell pepper, chopped (1/2 cup)
1 Tbs. whole cumin seeds
1 bay leaf, crumbled
2 16-oz. cans chickpeas, rinsed and drained, divided
1 32-oz. container butternut squash soup, divided
1 1/2 cups couscous
Heat oil in saucepan over medium heat. Sauté carrot in oil 3 to 5 minutes, or until softened. Add onion and bell pepper, and sauté 3 to 5 minutes more, or until soft. Stir in cumin seeds and bay leaf.
Purée 3/4 cup chickpeas and 3/4 cup butternut squash soup in blender until smooth. Add to carrot mixture along with remaining chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper.
Meanwhile, place couscous in heat-proof bowl, and stir in 1 1/2 cups boiling water. Cover, and let stand 3 to 5 minutes, or until all liquid is absorbed. Fluff couscous with fork. Divide couscous among 6 shallow bowls. Ladle chickpea stew around couscous in each bowl.
nutritional information Per SERVING: Calories: 480; Protein: 15 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 87 g; Cholesterol: 0 mg; Sodium: 645 mg; Fiber: 11 g; Sugar: 11 g; Vegan
“BAKED” GRANOLA APPLES
This recipe, as well as the Good Morning Sweet Potato are from Runner's World, and are from the latest Runner's World cookbook. Both recipes can be found online by clicking here.
The recipe begins, “The secret behind getting these 'baked' apples on the table fast? Cooking them in the microwave, which quickly steams the fruit until perfectly tender. Braeburn, Cortland, or Rome varieties work just as well as Gala. Use a spoon or melon baller to core the halved apples. Top the finished dish with a dollop of yogurt for a protein and calcium boost.
“Cooked apples get topped with sugar and cinnamon, plus granola for extra carbs. If you like, add a dollop of yogurt to the finished dish for a protein boost.”
Ingredients
2 large crisp apples, such as Gala, halved and cored
2 tablespoons chopped dried tart cherries
1 tablespoon packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
4 teaspoons butter
1/2 cup granola
Instructions
In a microwavable dish, arrange the apple halves cut side up.
Top each apple half evenly with the tart cherries and brown sugar. Sprinkle with the cinnamon and nutmeg. Dot evenly with the butter.
Cover the apples with a microwavable dome lid or microwave-safe plastic wrap. Microwave on high for about 4 minutes, or until the apples are tender.
Transfer the apples to serving bowls and sprinkle each apple half evenly with the granola. Drizzle any juices remaining in the cooking dish over the top. Serves 4.
Nutrition Information: Calories per serving: 181; Carbs: 29 g; Fiber: 5 g; Protein: 2 g; Total fat: 7 g; Saturated fat: 4 g; Sodium: 38 mg
GOOD MORNING SWEET POTATO
This recipe begins, “Sweet potatoes for breakfast? Absolutely. These carb-packed vegetables are loaded with runner-friendly nutrients—and provide a welcome break from typical morning fare.
“The flavors in this recipe will remind you of Thanksgiving,” says Mark Bittman, Runner's World contributing food writer.”
Ingredients
1 medium sweet potato
1/4 cup chopped walnuts
1 tablespoon maple syrup
Pinch of salt
Instructions
Pierce the sweet potato all over with a fork. Microwave on high for 5 to 10 minutes, turning over once or twice, or until the center is soft.
Meanwhile, in a saucepan, combine the walnuts, maple syrup, and salt. Cook over medium-low heat until the nuts are coated and fragrant.
Slice open the top of the potato lengthwise, leaving the bottom intact. Mash the nut mixture on top. Serves 1.
Nutrition Information: Calories per serving: 355; Carbs: 44 g; Fiber: 6 g; Protein: 7 g; Total fat: 19 g; Saturated fat: 2 g; Sodium: 220 mg
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
To view this online, click here.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
FUNNEL CAKES
Who doesn’t love love funnel cakes? Now you can make them any time. This recipe comes from all recipes and is from someone named Tarmia, who wrote, “You don't need to wait for the county fair to enjoy delicious old-fashioned funnel cakes. You just need a funnel with a 1/2-inch opening that can hold a cup of batter." Time: 20 minutes; Prep: 10 minutes; Cook: 10 minutes; makes 6 servings.
To view this online, go to http://allrecipes.com/recipe/18505/funnel-cakes/.
Ingredients
8 cups vegetable oil for frying
1 1/2 cups milk
2 eggs
2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
3/4 cup confectioners' sugar
Directions
In a deep-fryer, or heavy skillet, heat oil to 375 degrees F (190 degrees C).
In a large bowl, beat milk and eggs together. Combine flour, baking powder, cinnamon and salt. Stir into the egg mixture until smooth.
While covering the funnel hole with one hand, pour in 1 cup of batter. Start from the center in a swirling motion to make a 6 or 7 inch round. Fry on both sides until golden brown. Remove and drain on paper towels. Sprinkle with confectioners' sugar and serve warm.
Monday, May 4, 2015
Meatless Monday
It's Monday, which, of course, means meatless! Enjoy!
CHICKPEA TACOS
This is from the March 2008 issue of Vegetarian Times, page 36. It starts off, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
GRILLED EGGPLANT INVOLTINI
This is from the March 2012 issue of Vegetarian Times, page 52. It begins, “Grilled eggplant slices have a cutlet texture that’s sturdy enough to stand up to sauces, toppings, and fillings. Here, they are rolled around a tomato-and-olive filling for a veg version of a classic Italian beef recipe.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 large eggplant, 1 peeled and diced (3 cups), 1 cut into 8 slices, divided
3 tomatoes, halved and seeded
1 medium onion, diced (1 1/2 cups)
6 Tbs. olive oil, divided
4 cloves garlic, minced (4 tsp.)
1/4 cup oil-packed sun-dried tomatoes, drained
1/4 cup chopped basil leaves, plus more for garnish
1/4 cup kalamata olives
3 Tbs. capers, drained
2 Tbs. chopped parsley
2 Tbs. nutritional yeast
2 cups prepared tomato sauce
Preheat oven to 375°F. Toss together diced eggplant, tomatoes, onion, 3 Tbs. olive oil, and garlic in bowl. Season with salt and pepper, if desired. Spread on baking sheet, and roast 25 minutes, or until vegetables are browned and tender. Transfer to food processor, and add sun-dried tomatoes, basil, olives, capers, parsley, and nutritional yeast; process until chunky-smooth. Season with salt and pepper, if desired.
Heat remaining 3 Tbs. oil in grill pan over medium-high heat. Cook eggplant slices on grill pan 3 minutes per side, or until tender. Cool.
Coat 13- x 9-inch baking dish with cooking spray. Spoon 1/4 cup roasted vegetables onto edge of each grilled eggplant slice. Roll eggplant slices into logs, and place seam-side-down in prepared baking dish. Spoon tomato sauce over eggplant rolls in dish. Bake 10 minutes, or until tomato sauce is hot and bubbly. Garnish with basil leaves.
nutritional information Per 2 rolls: Calories: 380; Protein: 9 g; Total Fat: 25 g; Saturated Fat: 3 g; Carbohydrates: 39 g; Cholesterol: 0 mg; Sodium: 990 mg; Fiber: 16 g; Sugar: 17 g; Vegan; Gluten-Free
THE ULTIMATE VT CARROT CAKE
This is from the May/June 2006 issue of Vegetartian Times, page 76. It starts off, “A surprise ingredient—puréed baby food—gives this supermoist cake amazing flavor. Recipe by Fiona Kennedy.” Serves 16.
To view this online, click here.
Carrot Cake
2 cups plus 2 Tbs. all-purpose flour
2 tsp. baking powder
1 1/2 tsp. baking soda
1 tsp. salt
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. ground cardamom
1 cup vegetable oil
1 cup packed light brown sugar
1 cup sugar
4 oz. carrot baby food
1 Tbs. finely grated fresh ginger
1 tsp. vanilla extract
4 large eggs
3 cups coarsely grated carrots (can be shredded in food processor), from about 6 carrots
1 20-oz. can crushed pineapple, well drained
1 1/2 cups crushed walnuts
Frosting
1 1/4 cup whipping cream
8 oz. reduced-fat cream cheese, softened
2 1/2 tsp. lemon juice
1 tsp. vanilla extract
1/4 tsp. salt
1 cup crushed walnuts, optional
Preheat oven to 350°F. Butter 2 8-inch round cake pans and line bottoms with parchment or wax paper. Butter paper, and dust with flour.
To make Carrot Cake: Sift together flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cardamom. Beat oil, both sugars, baby food, ginger, and vanilla extract until smooth, about 2 minutes. Add eggs one at a time, beating after each. Add flour mixture in two additions. Add carrots, pineapple, and nuts; beat just until blended. Divide batter between cake pans and bake 50 minutes, or until toothpick inserted into centers comes out clean. Cool cakes in pans on rack 10 minutes. Cut around edges to loosen using small knife. Invert cakes onto rack, remove paper, and cool completely.
To make Frosting: Beat cream until soft peaks form; set aside. Combine cream cheese, sugar, lemon juice, vanilla, and salt; beat until smooth and creamy, 3 to 5 minutes. Fold in whipped cream in 3 additions. Refrigerate.
To assemble: Up to 4 hours before serving, place one layer on cake platter. Spread 1 cup Frosting over top and cover with second layer. Spread Frosting over top and sides of cake. Sprinkle sides with crushed walnuts, if using.
nutritional information Per Slice: Calories: 560; Protein: 7 g; Total Fat: 34 g; Saturated Fat: 10 g; Carbohydrates: 60 g; Cholesterol: 94 mg; Sodium: 462 mg; Fiber: 2 g; Sugar: 44 g
MIDDLE EASTERN STUFFED CABBAGE ROLLS
From page 60 of the March 2013 issue of Vegetartian Times, this recipe starts, “Crinkly savoy cabbage leaves (which pull apart more easily than white cabbage) are stuffed with a combination of lentils, currants, and olives, then blanketed in a spicy tomato sauce. Serve over rice.” Serves 4.
To view this online, click here.
1 Tbs. olive oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3/4 cup dried French or du Puy green lentils
8 large savoy cabbage leaves, ribs removed
1/3 cup dried currants
1/2 cup pitted Kalamata olives, quartered
3 Tbs. lemon juice, divided
1 15-oz. can low-sodium tomato sauce
2 tsp. ground cumin
1 1/2 tsp. dried marjoram
1/4 tsp. ground allspice
Heat oil in saucepan over medium heat. Add onion, and cook 3 minutes. Add garlic, and cook 30 seconds. Add lentils and 4 cups water. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes, or until tender. Drain.
Bring pot of water to a boil. Blanch cabbage leaves 6 minutes, or until tender. Rinse under cold water, and drain.
Mash half of lentil mixture in bowl. Stir in remaining lentils, currants, olives, and 1 Tbs. lemon juice.
Combine tomato sauce, 1/2 cup water, remaining 2 Tbs. lemon juice, cumin, marjoram, and allspice in bowl. Spray 8-inch square baking dish with cooking spray, then coat bottom with 1/2 cup sauce.
Lay 1 cabbage leaf on work surface. Spoon 1/3 cup lentil mixture in center of leaf, fold sides inward, and roll tightly. Place seam side down in dish. Repeat with remaining leaves and filling. Pour remaining sauce over rolls; cover with foil.
Store/Serve Refrigerate 3 days, or freeze 1 month. If frozen, thaw overnight in refrigerator. To bake: Preheat oven to 375°F. Bake cabbage rolls, covered, 1 hour. Uncover, baste with sauce, bake 10 minutes more, and serve.
nutritional information Per Serving (2 rolls): Calories: 303; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 49 g; Cholesterol: 0 mg; Sodium: 632 mg; Fiber: 11 g; Sugar: 18 g; Vegan; Gluten-Free
GRILLED POTATO SALAD WITH BEANS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "This vegetarian, vegan and gluten-free grilled potato salad is made with thickly sliced and grilled potatoes and onions and white beans in a mustard vinaigrette. You can prepare it either stove-top, on an indoor stove-top grill pan, or outdoors on the barbecue. Recipe and photo courtesy of Bush's Beans." Prep Time: 15 minutes; Cook Time: 20 minutes; Total Time: 35 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 tablespoons olive oil
1 large russet potato, thickly sliced
1 medium onion (red or white), peeled and thickly sliced
1 (15.5 ounce) can cannellini or Great Northern Beans, drained well
1 teaspoon Dijon mustard
1 lemon, juiced
1/2 teaspoon crushed red pepper flakes
salt and pepper, to taste
12-inch x 12-inch piece of heavy duty aluminum foil (for grill version)
Preparation
Directions for the grill:
Turn up the edges of the aluminum foil to form a tray, then set aside.Heat grill to medium.
Brush potato and onion slices with 1 tablespoon of the oil then place them directly on the hot grill. Heat, turning frequently until cooked thoroughly but not charred.
Remove the grilled potatoes and onions. Separate the onion rings; toss with beans, mustard, remaining oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Keep warm in foil tray until serving.
Directions for the stove top grill pan:
Heat a grill pan over medium-high heat. Toss the potato and onion slices with 1 tablespoon of the oil in a medium bowl, then place the potato and onion slices on the grill pan. Cook for 3-4 minutes on each side and return to bowl when finished.
Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Serve warm.Directions for the stove top:
Heat half the oil in a 10-inch heavy skillet over medium-high heat.
Add the potato and onion slices in a single layer. Cook about three to four minutes on each side, then reduce the heat to low.Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste. Serve your potato salad warm.
Makes four servings as a side dish.
Nutritional information, per serving: Calories: 202; Total Fat 7g; Sodium 386mg; Dietary Fiber 7g; Protein 7g; Sugars 2g; Cholesterol 0mg
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
CHICKPEA TACOS
This is from the March 2008 issue of Vegetarian Times, page 36. It starts off, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
GRILLED EGGPLANT INVOLTINI
This is from the March 2012 issue of Vegetarian Times, page 52. It begins, “Grilled eggplant slices have a cutlet texture that’s sturdy enough to stand up to sauces, toppings, and fillings. Here, they are rolled around a tomato-and-olive filling for a veg version of a classic Italian beef recipe.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 large eggplant, 1 peeled and diced (3 cups), 1 cut into 8 slices, divided
3 tomatoes, halved and seeded
1 medium onion, diced (1 1/2 cups)
6 Tbs. olive oil, divided
4 cloves garlic, minced (4 tsp.)
1/4 cup oil-packed sun-dried tomatoes, drained
1/4 cup chopped basil leaves, plus more for garnish
1/4 cup kalamata olives
3 Tbs. capers, drained
2 Tbs. chopped parsley
2 Tbs. nutritional yeast
2 cups prepared tomato sauce
Preheat oven to 375°F. Toss together diced eggplant, tomatoes, onion, 3 Tbs. olive oil, and garlic in bowl. Season with salt and pepper, if desired. Spread on baking sheet, and roast 25 minutes, or until vegetables are browned and tender. Transfer to food processor, and add sun-dried tomatoes, basil, olives, capers, parsley, and nutritional yeast; process until chunky-smooth. Season with salt and pepper, if desired.
Heat remaining 3 Tbs. oil in grill pan over medium-high heat. Cook eggplant slices on grill pan 3 minutes per side, or until tender. Cool.
Coat 13- x 9-inch baking dish with cooking spray. Spoon 1/4 cup roasted vegetables onto edge of each grilled eggplant slice. Roll eggplant slices into logs, and place seam-side-down in prepared baking dish. Spoon tomato sauce over eggplant rolls in dish. Bake 10 minutes, or until tomato sauce is hot and bubbly. Garnish with basil leaves.
nutritional information Per 2 rolls: Calories: 380; Protein: 9 g; Total Fat: 25 g; Saturated Fat: 3 g; Carbohydrates: 39 g; Cholesterol: 0 mg; Sodium: 990 mg; Fiber: 16 g; Sugar: 17 g; Vegan; Gluten-Free
THE ULTIMATE VT CARROT CAKE
This is from the May/June 2006 issue of Vegetartian Times, page 76. It starts off, “A surprise ingredient—puréed baby food—gives this supermoist cake amazing flavor. Recipe by Fiona Kennedy.” Serves 16.
To view this online, click here.
Carrot Cake
2 cups plus 2 Tbs. all-purpose flour
2 tsp. baking powder
1 1/2 tsp. baking soda
1 tsp. salt
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. ground cardamom
1 cup vegetable oil
1 cup packed light brown sugar
1 cup sugar
4 oz. carrot baby food
1 Tbs. finely grated fresh ginger
1 tsp. vanilla extract
4 large eggs
3 cups coarsely grated carrots (can be shredded in food processor), from about 6 carrots
1 20-oz. can crushed pineapple, well drained
1 1/2 cups crushed walnuts
Frosting
1 1/4 cup whipping cream
8 oz. reduced-fat cream cheese, softened
2 1/2 tsp. lemon juice
1 tsp. vanilla extract
1/4 tsp. salt
1 cup crushed walnuts, optional
Preheat oven to 350°F. Butter 2 8-inch round cake pans and line bottoms with parchment or wax paper. Butter paper, and dust with flour.
To make Carrot Cake: Sift together flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cardamom. Beat oil, both sugars, baby food, ginger, and vanilla extract until smooth, about 2 minutes. Add eggs one at a time, beating after each. Add flour mixture in two additions. Add carrots, pineapple, and nuts; beat just until blended. Divide batter between cake pans and bake 50 minutes, or until toothpick inserted into centers comes out clean. Cool cakes in pans on rack 10 minutes. Cut around edges to loosen using small knife. Invert cakes onto rack, remove paper, and cool completely.
To make Frosting: Beat cream until soft peaks form; set aside. Combine cream cheese, sugar, lemon juice, vanilla, and salt; beat until smooth and creamy, 3 to 5 minutes. Fold in whipped cream in 3 additions. Refrigerate.
To assemble: Up to 4 hours before serving, place one layer on cake platter. Spread 1 cup Frosting over top and cover with second layer. Spread Frosting over top and sides of cake. Sprinkle sides with crushed walnuts, if using.
nutritional information Per Slice: Calories: 560; Protein: 7 g; Total Fat: 34 g; Saturated Fat: 10 g; Carbohydrates: 60 g; Cholesterol: 94 mg; Sodium: 462 mg; Fiber: 2 g; Sugar: 44 g
MIDDLE EASTERN STUFFED CABBAGE ROLLS
From page 60 of the March 2013 issue of Vegetartian Times, this recipe starts, “Crinkly savoy cabbage leaves (which pull apart more easily than white cabbage) are stuffed with a combination of lentils, currants, and olives, then blanketed in a spicy tomato sauce. Serve over rice.” Serves 4.
To view this online, click here.
1 Tbs. olive oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3/4 cup dried French or du Puy green lentils
8 large savoy cabbage leaves, ribs removed
1/3 cup dried currants
1/2 cup pitted Kalamata olives, quartered
3 Tbs. lemon juice, divided
1 15-oz. can low-sodium tomato sauce
2 tsp. ground cumin
1 1/2 tsp. dried marjoram
1/4 tsp. ground allspice
Heat oil in saucepan over medium heat. Add onion, and cook 3 minutes. Add garlic, and cook 30 seconds. Add lentils and 4 cups water. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes, or until tender. Drain.
Bring pot of water to a boil. Blanch cabbage leaves 6 minutes, or until tender. Rinse under cold water, and drain.
Mash half of lentil mixture in bowl. Stir in remaining lentils, currants, olives, and 1 Tbs. lemon juice.
Combine tomato sauce, 1/2 cup water, remaining 2 Tbs. lemon juice, cumin, marjoram, and allspice in bowl. Spray 8-inch square baking dish with cooking spray, then coat bottom with 1/2 cup sauce.
Lay 1 cabbage leaf on work surface. Spoon 1/3 cup lentil mixture in center of leaf, fold sides inward, and roll tightly. Place seam side down in dish. Repeat with remaining leaves and filling. Pour remaining sauce over rolls; cover with foil.
Store/Serve Refrigerate 3 days, or freeze 1 month. If frozen, thaw overnight in refrigerator. To bake: Preheat oven to 375°F. Bake cabbage rolls, covered, 1 hour. Uncover, baste with sauce, bake 10 minutes more, and serve.
nutritional information Per Serving (2 rolls): Calories: 303; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 49 g; Cholesterol: 0 mg; Sodium: 632 mg; Fiber: 11 g; Sugar: 18 g; Vegan; Gluten-Free
GRILLED POTATO SALAD WITH BEANS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "This vegetarian, vegan and gluten-free grilled potato salad is made with thickly sliced and grilled potatoes and onions and white beans in a mustard vinaigrette. You can prepare it either stove-top, on an indoor stove-top grill pan, or outdoors on the barbecue. Recipe and photo courtesy of Bush's Beans." Prep Time: 15 minutes; Cook Time: 20 minutes; Total Time: 35 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 tablespoons olive oil
1 large russet potato, thickly sliced
1 medium onion (red or white), peeled and thickly sliced
1 (15.5 ounce) can cannellini or Great Northern Beans, drained well
1 teaspoon Dijon mustard
1 lemon, juiced
1/2 teaspoon crushed red pepper flakes
salt and pepper, to taste
12-inch x 12-inch piece of heavy duty aluminum foil (for grill version)
Preparation
Directions for the grill:
Turn up the edges of the aluminum foil to form a tray, then set aside.Heat grill to medium.
Brush potato and onion slices with 1 tablespoon of the oil then place them directly on the hot grill. Heat, turning frequently until cooked thoroughly but not charred.
Remove the grilled potatoes and onions. Separate the onion rings; toss with beans, mustard, remaining oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Keep warm in foil tray until serving.
Directions for the stove top grill pan:
Heat a grill pan over medium-high heat. Toss the potato and onion slices with 1 tablespoon of the oil in a medium bowl, then place the potato and onion slices on the grill pan. Cook for 3-4 minutes on each side and return to bowl when finished.
Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Serve warm.Directions for the stove top:
Heat half the oil in a 10-inch heavy skillet over medium-high heat.
Add the potato and onion slices in a single layer. Cook about three to four minutes on each side, then reduce the heat to low.Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste. Serve your potato salad warm.
Makes four servings as a side dish.
Nutritional information, per serving: Calories: 202; Total Fat 7g; Sodium 386mg; Dietary Fiber 7g; Protein 7g; Sugars 2g; Cholesterol 0mg
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
Monday, July 21, 2014
Meatless Monday
If it's Monday, it must be meatless, right? I used to wonder how one would cook for a vegetarian; if you cut out meat, what's left? Frozen veggies and/or pasta? Oooooh, nooo! Vegetarian meals are so much more than that. In fact, it's gotten to the point where if I'm cooking for the meat-eaters in my family, my brain goes blank if they want more than hamburgers. Go figure. Here are today's recipes. Enjoy!
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.
Serves 6; 30 minutes or fewer
The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”
Vinaigrette2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE
This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”
Ginger-Avocado Sauce
1 2-inch piece fresh ginger, peeled and sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed olive oil
2 tsp. raw honey
2 tsp. grated lemon zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion, halved and sliced (1 1/2 cups)
1/4 tsp. sea salt
4 cloves garlic, minced (4 tsp.)
1 head broccoli, cut into florets (4 cups)
1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)
4 cups organic baby spinach
1/4 cup lightly toasted sesame seeds, for garnish, optional
To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.
Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).
nutritional information Per 2-cup serving: Calories: 255; Protein: 6 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 224 mg; Fiber: 10 g; Sugar: 7 g; Gluten-Free
RED, RED SALAD
From the June 2004 issue of Vegetarian Times. The recipe, which serves 8 and is ready in 30 minutes or less, begins, “Reminiscent of the '50s favorite chopped salad, this dish indulges your whim for something red and colorful for spring and summer eating. You can dress this with an oil-and-balsamic vinegar mixture or any other preferred dressing. Because this is a focal point for lunch or supper, accompany the salad with grilled cheese squares and wrap the meal up with a tempting sweet, such as a wedge of berry pie. Toast the meal with icy lemonade. This makes about 8 1- to 1 1/2-cup servings.”
1 bunch radishes, greens removed, trimmed and quartered
1/2 head red cabbage, cored and chopped
1 cup grape tomatoes
2 1/2 cups red kidney beans, drained and rinsed
1 large red bell pepper, seeded and diced
1/2 large red onion, diced
Salt and freshly ground black pepper to taste
Salad dressing to taste
Put all vegetables and beans in a large salad bowl, and season with salt and pepper. Dress with salad dressing, toss and serve.
nutritional information Per SERVING: Calories: 100; Protein: 6 g; Carbohydrates: 20 g; Sodium: 200 mg; Fiber: 6 g; Sugar: 3 g; Vegan
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.
Serves 6; 30 minutes or fewer
The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”
Vinaigrette2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE
This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”
Ginger-Avocado Sauce
1 2-inch piece fresh ginger, peeled and sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed olive oil
2 tsp. raw honey
2 tsp. grated lemon zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion, halved and sliced (1 1/2 cups)
1/4 tsp. sea salt
4 cloves garlic, minced (4 tsp.)
1 head broccoli, cut into florets (4 cups)
1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)
4 cups organic baby spinach
1/4 cup lightly toasted sesame seeds, for garnish, optional
To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.
Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).
nutritional information Per 2-cup serving: Calories: 255; Protein: 6 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 224 mg; Fiber: 10 g; Sugar: 7 g; Gluten-Free
RED, RED SALAD
From the June 2004 issue of Vegetarian Times. The recipe, which serves 8 and is ready in 30 minutes or less, begins, “Reminiscent of the '50s favorite chopped salad, this dish indulges your whim for something red and colorful for spring and summer eating. You can dress this with an oil-and-balsamic vinegar mixture or any other preferred dressing. Because this is a focal point for lunch or supper, accompany the salad with grilled cheese squares and wrap the meal up with a tempting sweet, such as a wedge of berry pie. Toast the meal with icy lemonade. This makes about 8 1- to 1 1/2-cup servings.”
1 bunch radishes, greens removed, trimmed and quartered
1/2 head red cabbage, cored and chopped
1 cup grape tomatoes
2 1/2 cups red kidney beans, drained and rinsed
1 large red bell pepper, seeded and diced
1/2 large red onion, diced
Salt and freshly ground black pepper to taste
Salad dressing to taste
Put all vegetables and beans in a large salad bowl, and season with salt and pepper. Dress with salad dressing, toss and serve.
nutritional information Per SERVING: Calories: 100; Protein: 6 g; Carbohydrates: 20 g; Sodium: 200 mg; Fiber: 6 g; Sugar: 3 g; Vegan
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
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