Ohioan
04-02-2001, 07:41 AM
Hi, Browneye and everyone -
Here are some of my favorite vegetarian dishes -- so many that I didn't want to clog up the original thread with them. Note, though, that most of them are scaled for one or two servings, since that's the way I keep them in Mastercook, so you'll have to multiply all the ingredients by the number of people you're serving. Here we go...
Bean Curd Family Style
Recipe By :Helen Chen
Serving Size : 1
1/4 c Chinese mushrooms -- soaked and quartered
6 ozs firm tofu -- cut in triangles
1 Tbsp hoisin sauce
2 tsps dark soy sauce
2 tsps water
2/3 tsp cornstarch
1 1/3 Tbsps water
1 tsp peanut oil
1/3 clove garlic -- crushed
2/3 ginger root slice
1 c cabbage -- cut in 1 1/2" chunks
1/3 med bell pepper -- cut in 1 1/2" chunks
1/3 c bamboo shoots -- sliced
Mix the hoisin sauce, soy sauce, and first amount of water. Dissolve the cornstarch in the next amount of water. Heat the oil in a wok. Add the garlic and ginger and stir until fragrant. Add the cabbage and stir-fry 3 minutes. Add the peppers, bamboo shoots, and mushrooms, and cook for 2 minutes. The cabbage may brown in spots. Add the hoisin sauce mixture and tofu, and cook 2 minutes until the tofu is heated through. Stir in the cornstarch mixture and stir another 30 seconds until the ingredients are well coated.
Source: "Chinese Home Cooking"
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Per Serving (excluding unknown items): 311 Calories; 13g Fat (35.8% calories from fat); 20g Protein; 34g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 296mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 2 Fat; 1/2 Other Carbohydrates.
Curried Kidney Beans (Razmah)
Recipe By :Sudha Koul
Serving Size : 1
1/3 c red kidney beans
1 tsp oil
1 dash cumin seed
2 2/3 Tbsps sliced onions
1/3 clove garlic -- minced
1/2 tsp chopped fresh ginger
1/2 med tomato -- chopped
1/2 tsp ground cumin
1/2 tsp ground coriander
1 dash ground turmeric
1 dash cayenne pepper
1 dash salt -- to taste
1/2 jalapeno pepper
1 Tbsp chopped fresh cilantro
Cook beans until tender. Heat the oil over high heat. Add the cumin seeds and stir-fry for a few seconds. Add the onions, garlic, and ginger; fry until reddish. Add the tomatoes, ground cumin, coriander, turmeric, cayenne, and salt. Fry for a couple of minutes until a thick sauce is formed. Add the kidney beans with broth and the green peppers. stir, bring to a boil, add the fresh cilantro, and cook for 5 minutes.
Source: "Curries Without Worries"
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Per Serving (excluding unknown items): 280 Calories; 6g Fat (18.4% calories from fat); 15g Protein; 44g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 283mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.
Easy Vegetable Dal
Recipe By :Rose Elliot
Serving Size : 1
1/2 c red lentils
1 slice ginger root
1/4 tsp turmeric
1/2 tsp cumin seed
1/2 tsp ground coriander
1 dash chili powder
1/2 onion -- sliced thin
1 carrot -- sliced thin
1/2 clove garlic -- crushed
3/8 c frozen peas
1/2 tsp lemon juice
salt and pepper -- to taste
Put the lentils, ginger, turmeric, cumin, coriander, and chili powder into a saucepan with 2 cups of water and bring to a boil. Add the onion, carrots, and garlic, and continue simmering the lentils for about 25 minutes, until they are soft and porridge-like and the vegetables are tender. Add the peas and cook for another 2 to 3 minutes, until heated through. Stir in the lemon juice and season with salt and pepper.
Source: "Vegetarian Fast Food"
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Per Serving (excluding unknown items): 172 Calories; 2g Fat (7.8% calories from fat); 6g Protein; 36g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 105mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 5 Vegetable; 0 Fruit; 0 Fat.
Red Cooked Bean Curd with Vegetables
Recipe By :[Adapted from] Ken Hom
Serving Size : 1
1/2 lb extra-firm tofu -- cut in 1" cubes
1/2 tsp peanut oil
1 c snow peas
1/2 c green bell pepper -- sliced thin
1/4 c carrot -- julienned
1 Tbsp dark soy sauce
1 1/2 tsps rice wine
1 Tbsp hoisin sauce
1/4 tsp Szechuan peppercorns -- finely ground
1/2 tsp chili bean sauce
1/2 tsp sugar
1 tsp fresh ginger -- finely chopped
1/3 c water -- or vegetable stock
Heat a wok and add the oil. Fry the tofu for 1 to 2 minutes until golden brown; set aside. Wipe the wok clean. Add vegetables to the wok and stir-fry until slightly softened. Add the remaining ingredients to the wok and bring to a slow simmer. Return the bean curd to the wok and simmer gently in the mixture for about 5 minutes.
Source: "[Adapted from] Asian Vegetarian Feast"
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Per Serving (excluding unknown items): 353 Calories; 17g Fat (41.8% calories from fat); 27g Protein; 27g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 299mg Sodium. Exchanges: 3 Lean Meat; 2 1/2 Vegetable; 1 Fat; 1 Other Carbohydrates.
White Beans and Greens Casserole
Serving Size : 2
1/2 lb mustard greens
1 tbsp olive oil
1 clove garlic -- chopped
3/4 c vegetable broth
16 ozs white beans, canned -- drained
1/2 c fresh bread crumbs
1 c chopped tomatoes
1/2 tsp thyme
3/4 tsp sage
1/4 tsp savory
1/4 tsp cayenne
salt and pepper -- to taste
Cook greens until almost tender, 10-15 minutes. Drain and press to remove excess water. Set aside.
Heat oil in a large skillet. Add the garlic and cook for one minute. Stir in the broth and beans and bring to a simmer. Mash about one quarter of the beans against the side of the pan to thicken the mixture.
Add the greens, along with the tomatoes, sage, thyme, savory, and cayenne. Simmer, uncovered, until the mixture is reduced and thickened, about 15 minutes. Season with salt and transfer to a baking dish.
Preheat oven to 375. Sprinkle the crumbs and pepper over the casserole. Bake uncovered until the casserole is heated through and the crumbs are lightly browned, about 20 minutes.
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Per Serving (excluding unknown items): 470 Calories; 10g Fat (18.2% calories from fat); 24g Protein; 76g Carbohydrate; 16g Dietary Fiber; 1mg Cholesterol; 719mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 2 Vegetable; 2 Fat.
Italian Lentil and Escarole Soup
Recipe by: Patricia Gregory
Serving Size : 2
2/3 c lentils
2 tsps olive oil
1 clove garlic -- halved lengthwise
1/4 onion -- chopped
1/4 tsp oregano
6 c escarole -- cut in 2" pieces
3/4 cup water
salt -- to taste
1 dash cayenne
1 tablespoon Romano cheese -- grated
Cook lentils. In a soup kettle, heat olive oil and brown garlic on both sides. Add onion and oregano and saute until onion is soft and lightly browned. Remove garlic pieces.
Add escarole and water. Cook about 10 minutes or until escarole is tender. Add lentils with their cooking broth, salt, and cayenne. Let soup cook for 10 minutes to allow flavors to blend. Garnish with grated cheese.
Source: "Bean Banquets"
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Per Serving (excluding unknown items): 308 Calories; 6g Fat (17.8% calories from fat); 22g Protein; 45g Carbohydrate; 24g Dietary Fiber; 4mg Cholesterol; 85mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.
Chap Chae (Vegetarian)
Serving Size : 2
2 ozs bean threads (noodles)
3 Tbsps dried Chinese mushrooms
1/2 med carrot -- cut into matchsticks
1/2 med zucchini -- peeled and cut into matchsticks
1 Tbsp soy sauce
1 1/2 clove garlic -- minced
1/2 tsp sugar
1 tsp sesame oil
2 scallions -- cut into 2" pieces
1 cup bean sprouts
1 cup spinach leaves
1/2 tsp sesame seeds
Soak bean threads in warm water for 30 minutes; drain and cut into 2" pieces. Meanwhile, soak mushrooms for 15 minutes and drain. Discard stems and slice caps into strips. While bean threads and mushrooms are soaking, toss matchstick carrots and zucchini with soy sauce, garlic, and sugar. Heat sesame oil in a wok; cook scallions until barely tender, 1-2 minutes. Add carrot, zucchini, and mushrooms, and stir-fry 2-3 minutes. Add bean sprouts and spinach and cook 1-2 minutes. Finally, add drained bean threads and cook, stirring, until heated through, 2-5 minutes. Sprinkle with sesame seeds and serve.
Source: "Veggies Unite" http://www.vegweb.com
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Per Serving (excluding unknown items): 241 Calories; 3g Fat (11.5% calories from fat); 9g Protein; 48g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 1064mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 5 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Chinese Noodle Pancakes with Asparagus
Recipe By :Jan
Serving Size : 2
6 ozs Chinese noodles
1/2 cup asparagus -- cut in 2" lengths
1/2 tsp peanut oil
1 clove garlic -- minced
1/2 tsp minced ginger
1/2 c water -- divided
1 1/2 tsps cornstarch
1 Tbsp rice wine
1 Tbsp soy sauce
1 1/2 teaspoons black bean sauce
4 ozs spinach -- rinsed
1/2 tsp dark sesame oil
1 pinch Salt and pepper -- to taste
Cook, drain, and cool the noodles. Heat half the peanut oil over medium heat. Add garlic and ginger, and saute for 1 minute, being sure not to brown the garlic. Add asparagus and half the water. Simmer for 2 minutes. Mix the cornstarch with the remaining water and the rice wine, and then with the soy sauce and black bean sauce. Add to the simmering vegetables. Let the sauce boil for a few seconds, and then add the spinach and stir until it wilts. Remove from the heat.
Heat the remaining peanut oil. Divide the noodles into two mounds and place in the hot oil, pressing down to make pancakes. Reduce heat to medium-high, and fry the cakes for at least 5 minutes, until they develop a golden-brown crust on the bottom. Turn the cakes over and fry for 3 minutes. While they cook, reheat the vegetables slightly. Add the sesame oil, salt, and pepper. Place noodle cakes on plates and spoon the sauce and vegetables over them.
Source: "VegetarianRecipe.com"
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Per Serving (excluding unknown items): 368 Calories; 3g Fat (7.0% calories from fat); 3g Protein; 81g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 662mg Sodium. Exchanges: 5 Grain(Starch); 1 Vegetable; 1/2 Fat.
Kung Pao Tofu
Serving Size : 1
1 Tbsp peanuts -- shelled
3/4 tsp hoisin sauce
3 Tbsps vegetable broth
1 1/3 Tbsps rice wine
2 2/3 Tbsps rice flour
1 dash salt
4 ozs extra-firm tofu -- cut into 1" cubes
1/2 tsp canola oil
1/4 med onion -- cut into slivers
1/2 tsp minced garlic
3/4 tsp minced ginger
1 dash red pepper flakes
1/4 c chopped scallions
1/8 lg green bell pepper -- julienned
1/4 tsp sesame oil
In a wok, heat the peanuts over medium-high heat. Stir-fry about 3 minutes, being careful not to burn them. Remove and set aside. Mix together hoisin, broth, and wine, and set aside. Mix the rice flour and salt in a bowl and gently toss the tofu cubes in the mixture with a rubber scraper. Heat half the oil over medium heat. Add the tofu in one layer, and let brown on one side. After it stiffens, gently stir-fry to lightly brown on all sides. Remove from heat and place on a plate.
Add the remaining oil to the wok and stir-fry the onion, garlic, ginger, red pepper flakes, and half the scallions. Stir-fry over medium heat until the onion slightly softens, about 1 minute. Add the bell pepper and stir fry for 30 seconds. Add the broth mixture and cook over medium-low heat 2 to 3 minutes. Increase the heat to medium-high and return the tofu to the wok. Cook until the tofu is heated through. Drizzle on the sesame oil and gently stir in the peanuts. Remove from heat and sprinkle with the remaining scallions.
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Per Serving (excluding unknown items): 378 Calories; 16g Fat (39.4% calories from fat); 18g Protein; 38g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 655mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 2 Fat; 0 Other Carbohydrates.
Mushroom Zucchini Ragout with Whole Wheat Spaghetti
Recipe By :Phoebe S. Spinrad
Serving Size : 2
1 tsp olive oil
1/2 onion -- chopped
1/2 lb sliced mushrooms
1 clove garlic -- minced
1 dash salt
1/8 tsp cracked black pepper
1 med zucchini -- sliced thin
1/4 c frozen peas
1/4 c dry red wine
1/4 c crushed tomatoes
3 ozs whole wheat spaghetti
Saute onions in olive oil until they soften and begin to brown slightly. Add mushrooms, and cook, stirring occasionally, until they begin to give up their juices. Add garlic, salt, and pepper, and continue cooking for another minute or two. Then add zucchini and peas, and saute until zucchini begins to change color. Splash in wine, raise heat, and deglaze the pan until the wine is almost completely evaporated. Add tomatoes, turn heat down, and allow mixture to simmer, stirring occasionally, until the vegetables are softened and almost no liquid remains. Meanwhile, cook spaghetti al dente. Drain it briefly, leaving a bit of moisture still clinging to the strands, and add it to the vegetables. Mix well and allow to cook for another minute or two, until any remaining juices are absorbed.
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Per Serving (excluding unknown items): 268 Calories; 4g Fat (12.1% calories from fat); 12g Protein; 48g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 225mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fat.
Pasta Campagnola
Serving Size : 1
3 ozs gemelli -- or pasta shells, cavatelli, ziti, etc.
1 tsp olive oil
1/2 zucchini -- chopped
1 c mushrooms -- sliced
1/4 small potato -- finely chopped
3/4 plum tomato
1/8 onion -- chopped
Heat olive oil and saute oniion until golden. Add potato, tomatoes, and zucchini, and cook for 3 minutes. Add mushrooms and salt and pepper to taste. Cook about 25 minutes. Meanwhile, cook pasta al dente. Drain and mix with sauce.
Source: "CucinaItaliana.com"
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Per Serving (excluding unknown items): 110 Calories; 5g Fat (38.1% calories from fat); 4g Protein; 15g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 12mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Vegetable; 1 Fat.
Tofu with Mushroom-Tomato Ragout
Recipe By :Phoebe S. Spinrad
Serving Size : 1
2 Tbsps finely chopped onion
1/2 tsp olive oil
1 clove garlic -- minced
1 c sliced mushrooms
1/4 c dry red wine
1/4 c tomato puree
Salt and pepper -- to taste
1/8 tsp dried basil
1 pinch fennel seeds
8 ozs extra-firm tofu -- drained and cubed
Saute onions slowly in olive oil; add garlic and then mushrooms. Continue sauteeing until mushrooms begin to brown. Deglaze with the wine and cook down almost to a glaze. Add tomato puree, salt, pepper, basil, and fennel seeds, and stir well to blend. Add tofu cubes and stir again. Cover and simmer for about 10 minutes, occasionally adding a bit of water if necessary to prevent drying out.
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Per Serving (excluding unknown items): 336 Calories; 17g Fat (46.1% calories from fat); 27g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 314mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Vegetable Frittata
Recipe By :Phoebe S. Spinrad
Serving Size : 1
1/2 tsp olive oil
1/4 c chopped onion
1/2 clove garlic -- minced fine
1/4 c diced green bell pepper
1/2 zucchini -- halved lengthwise and sliced into thin rounds
1 c potato -- cooked and cut in 1" dice
1/4 c chopped fresh tomatoes -- drained
1 Tbsp black olives -- pitted and sliced
2 eggs
salt and pepper -- to taste
1/8 tsp oregano
1 pinch cayenne -- or a few drops Tabasco
1/4 tomato -- sliced thin
2 Tbsps shredded mozzarella cheese
2 Tbsps shredded Parmesan cheese
In a skillet with an ovenproof handle, heat the oil and saute the onion, garlic, and green pepper over low heat, stirring frequently, until the vegetables are just tender but not browned. Add the zucchini and continue cooking, stirring occasionally, until the zucchini is crisp-tender. Add the potatoes, stir well, and continue cooking until the potatoes are heated through and beginning to brown. Then add the tomatoes and black olives, stirring well to combine with the other ingredients, and cook just until the tomatoes have begun giving up their juice.
Meanwhile, preheat the broiler and beat the eggs with the salt, pepper, oregano, and cayenne or hot sauce. When all the vegetables are cooked through, pour the eggs over them. Arrange the thin tomato slices over the top, and sprinkle the mozzarella and Parmesan cheeses over the tomato. Cook gently over low heat until the eggs are almost set. Then place the pan under the broiler for a few minutes, until the eggs are fully set and the cheese has melted and begun to brown. Cut into wedges and serve.
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Per Serving (excluding unknown items): 424 Calories; 19g Fat (39.2% calories from fat); 24g Protein; 42g Carbohydrate; 6g Dietary Fiber; 394mg Cholesterol; 434mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat.
ME AGAIN:
Think that'll hold you for a while? Let me know if you need any special kinds of dishes. I have tons more. http://www.cookinglight.com/bbs/smile.gif
Cheers,
Phoebe
[This message has been edited by Ohioan (edited 04-02-2001).]
Here are some of my favorite vegetarian dishes -- so many that I didn't want to clog up the original thread with them. Note, though, that most of them are scaled for one or two servings, since that's the way I keep them in Mastercook, so you'll have to multiply all the ingredients by the number of people you're serving. Here we go...
Bean Curd Family Style
Recipe By :Helen Chen
Serving Size : 1
1/4 c Chinese mushrooms -- soaked and quartered
6 ozs firm tofu -- cut in triangles
1 Tbsp hoisin sauce
2 tsps dark soy sauce
2 tsps water
2/3 tsp cornstarch
1 1/3 Tbsps water
1 tsp peanut oil
1/3 clove garlic -- crushed
2/3 ginger root slice
1 c cabbage -- cut in 1 1/2" chunks
1/3 med bell pepper -- cut in 1 1/2" chunks
1/3 c bamboo shoots -- sliced
Mix the hoisin sauce, soy sauce, and first amount of water. Dissolve the cornstarch in the next amount of water. Heat the oil in a wok. Add the garlic and ginger and stir until fragrant. Add the cabbage and stir-fry 3 minutes. Add the peppers, bamboo shoots, and mushrooms, and cook for 2 minutes. The cabbage may brown in spots. Add the hoisin sauce mixture and tofu, and cook 2 minutes until the tofu is heated through. Stir in the cornstarch mixture and stir another 30 seconds until the ingredients are well coated.
Source: "Chinese Home Cooking"
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Per Serving (excluding unknown items): 311 Calories; 13g Fat (35.8% calories from fat); 20g Protein; 34g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 296mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 2 Fat; 1/2 Other Carbohydrates.
Curried Kidney Beans (Razmah)
Recipe By :Sudha Koul
Serving Size : 1
1/3 c red kidney beans
1 tsp oil
1 dash cumin seed
2 2/3 Tbsps sliced onions
1/3 clove garlic -- minced
1/2 tsp chopped fresh ginger
1/2 med tomato -- chopped
1/2 tsp ground cumin
1/2 tsp ground coriander
1 dash ground turmeric
1 dash cayenne pepper
1 dash salt -- to taste
1/2 jalapeno pepper
1 Tbsp chopped fresh cilantro
Cook beans until tender. Heat the oil over high heat. Add the cumin seeds and stir-fry for a few seconds. Add the onions, garlic, and ginger; fry until reddish. Add the tomatoes, ground cumin, coriander, turmeric, cayenne, and salt. Fry for a couple of minutes until a thick sauce is formed. Add the kidney beans with broth and the green peppers. stir, bring to a boil, add the fresh cilantro, and cook for 5 minutes.
Source: "Curries Without Worries"
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Per Serving (excluding unknown items): 280 Calories; 6g Fat (18.4% calories from fat); 15g Protein; 44g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 283mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.
Easy Vegetable Dal
Recipe By :Rose Elliot
Serving Size : 1
1/2 c red lentils
1 slice ginger root
1/4 tsp turmeric
1/2 tsp cumin seed
1/2 tsp ground coriander
1 dash chili powder
1/2 onion -- sliced thin
1 carrot -- sliced thin
1/2 clove garlic -- crushed
3/8 c frozen peas
1/2 tsp lemon juice
salt and pepper -- to taste
Put the lentils, ginger, turmeric, cumin, coriander, and chili powder into a saucepan with 2 cups of water and bring to a boil. Add the onion, carrots, and garlic, and continue simmering the lentils for about 25 minutes, until they are soft and porridge-like and the vegetables are tender. Add the peas and cook for another 2 to 3 minutes, until heated through. Stir in the lemon juice and season with salt and pepper.
Source: "Vegetarian Fast Food"
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Per Serving (excluding unknown items): 172 Calories; 2g Fat (7.8% calories from fat); 6g Protein; 36g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 105mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 5 Vegetable; 0 Fruit; 0 Fat.
Red Cooked Bean Curd with Vegetables
Recipe By :[Adapted from] Ken Hom
Serving Size : 1
1/2 lb extra-firm tofu -- cut in 1" cubes
1/2 tsp peanut oil
1 c snow peas
1/2 c green bell pepper -- sliced thin
1/4 c carrot -- julienned
1 Tbsp dark soy sauce
1 1/2 tsps rice wine
1 Tbsp hoisin sauce
1/4 tsp Szechuan peppercorns -- finely ground
1/2 tsp chili bean sauce
1/2 tsp sugar
1 tsp fresh ginger -- finely chopped
1/3 c water -- or vegetable stock
Heat a wok and add the oil. Fry the tofu for 1 to 2 minutes until golden brown; set aside. Wipe the wok clean. Add vegetables to the wok and stir-fry until slightly softened. Add the remaining ingredients to the wok and bring to a slow simmer. Return the bean curd to the wok and simmer gently in the mixture for about 5 minutes.
Source: "[Adapted from] Asian Vegetarian Feast"
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Per Serving (excluding unknown items): 353 Calories; 17g Fat (41.8% calories from fat); 27g Protein; 27g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 299mg Sodium. Exchanges: 3 Lean Meat; 2 1/2 Vegetable; 1 Fat; 1 Other Carbohydrates.
White Beans and Greens Casserole
Serving Size : 2
1/2 lb mustard greens
1 tbsp olive oil
1 clove garlic -- chopped
3/4 c vegetable broth
16 ozs white beans, canned -- drained
1/2 c fresh bread crumbs
1 c chopped tomatoes
1/2 tsp thyme
3/4 tsp sage
1/4 tsp savory
1/4 tsp cayenne
salt and pepper -- to taste
Cook greens until almost tender, 10-15 minutes. Drain and press to remove excess water. Set aside.
Heat oil in a large skillet. Add the garlic and cook for one minute. Stir in the broth and beans and bring to a simmer. Mash about one quarter of the beans against the side of the pan to thicken the mixture.
Add the greens, along with the tomatoes, sage, thyme, savory, and cayenne. Simmer, uncovered, until the mixture is reduced and thickened, about 15 minutes. Season with salt and transfer to a baking dish.
Preheat oven to 375. Sprinkle the crumbs and pepper over the casserole. Bake uncovered until the casserole is heated through and the crumbs are lightly browned, about 20 minutes.
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Per Serving (excluding unknown items): 470 Calories; 10g Fat (18.2% calories from fat); 24g Protein; 76g Carbohydrate; 16g Dietary Fiber; 1mg Cholesterol; 719mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 2 Vegetable; 2 Fat.
Italian Lentil and Escarole Soup
Recipe by: Patricia Gregory
Serving Size : 2
2/3 c lentils
2 tsps olive oil
1 clove garlic -- halved lengthwise
1/4 onion -- chopped
1/4 tsp oregano
6 c escarole -- cut in 2" pieces
3/4 cup water
salt -- to taste
1 dash cayenne
1 tablespoon Romano cheese -- grated
Cook lentils. In a soup kettle, heat olive oil and brown garlic on both sides. Add onion and oregano and saute until onion is soft and lightly browned. Remove garlic pieces.
Add escarole and water. Cook about 10 minutes or until escarole is tender. Add lentils with their cooking broth, salt, and cayenne. Let soup cook for 10 minutes to allow flavors to blend. Garnish with grated cheese.
Source: "Bean Banquets"
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Per Serving (excluding unknown items): 308 Calories; 6g Fat (17.8% calories from fat); 22g Protein; 45g Carbohydrate; 24g Dietary Fiber; 4mg Cholesterol; 85mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.
Chap Chae (Vegetarian)
Serving Size : 2
2 ozs bean threads (noodles)
3 Tbsps dried Chinese mushrooms
1/2 med carrot -- cut into matchsticks
1/2 med zucchini -- peeled and cut into matchsticks
1 Tbsp soy sauce
1 1/2 clove garlic -- minced
1/2 tsp sugar
1 tsp sesame oil
2 scallions -- cut into 2" pieces
1 cup bean sprouts
1 cup spinach leaves
1/2 tsp sesame seeds
Soak bean threads in warm water for 30 minutes; drain and cut into 2" pieces. Meanwhile, soak mushrooms for 15 minutes and drain. Discard stems and slice caps into strips. While bean threads and mushrooms are soaking, toss matchstick carrots and zucchini with soy sauce, garlic, and sugar. Heat sesame oil in a wok; cook scallions until barely tender, 1-2 minutes. Add carrot, zucchini, and mushrooms, and stir-fry 2-3 minutes. Add bean sprouts and spinach and cook 1-2 minutes. Finally, add drained bean threads and cook, stirring, until heated through, 2-5 minutes. Sprinkle with sesame seeds and serve.
Source: "Veggies Unite" http://www.vegweb.com
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Per Serving (excluding unknown items): 241 Calories; 3g Fat (11.5% calories from fat); 9g Protein; 48g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 1064mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 5 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Chinese Noodle Pancakes with Asparagus
Recipe By :Jan
Serving Size : 2
6 ozs Chinese noodles
1/2 cup asparagus -- cut in 2" lengths
1/2 tsp peanut oil
1 clove garlic -- minced
1/2 tsp minced ginger
1/2 c water -- divided
1 1/2 tsps cornstarch
1 Tbsp rice wine
1 Tbsp soy sauce
1 1/2 teaspoons black bean sauce
4 ozs spinach -- rinsed
1/2 tsp dark sesame oil
1 pinch Salt and pepper -- to taste
Cook, drain, and cool the noodles. Heat half the peanut oil over medium heat. Add garlic and ginger, and saute for 1 minute, being sure not to brown the garlic. Add asparagus and half the water. Simmer for 2 minutes. Mix the cornstarch with the remaining water and the rice wine, and then with the soy sauce and black bean sauce. Add to the simmering vegetables. Let the sauce boil for a few seconds, and then add the spinach and stir until it wilts. Remove from the heat.
Heat the remaining peanut oil. Divide the noodles into two mounds and place in the hot oil, pressing down to make pancakes. Reduce heat to medium-high, and fry the cakes for at least 5 minutes, until they develop a golden-brown crust on the bottom. Turn the cakes over and fry for 3 minutes. While they cook, reheat the vegetables slightly. Add the sesame oil, salt, and pepper. Place noodle cakes on plates and spoon the sauce and vegetables over them.
Source: "VegetarianRecipe.com"
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Per Serving (excluding unknown items): 368 Calories; 3g Fat (7.0% calories from fat); 3g Protein; 81g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 662mg Sodium. Exchanges: 5 Grain(Starch); 1 Vegetable; 1/2 Fat.
Kung Pao Tofu
Serving Size : 1
1 Tbsp peanuts -- shelled
3/4 tsp hoisin sauce
3 Tbsps vegetable broth
1 1/3 Tbsps rice wine
2 2/3 Tbsps rice flour
1 dash salt
4 ozs extra-firm tofu -- cut into 1" cubes
1/2 tsp canola oil
1/4 med onion -- cut into slivers
1/2 tsp minced garlic
3/4 tsp minced ginger
1 dash red pepper flakes
1/4 c chopped scallions
1/8 lg green bell pepper -- julienned
1/4 tsp sesame oil
In a wok, heat the peanuts over medium-high heat. Stir-fry about 3 minutes, being careful not to burn them. Remove and set aside. Mix together hoisin, broth, and wine, and set aside. Mix the rice flour and salt in a bowl and gently toss the tofu cubes in the mixture with a rubber scraper. Heat half the oil over medium heat. Add the tofu in one layer, and let brown on one side. After it stiffens, gently stir-fry to lightly brown on all sides. Remove from heat and place on a plate.
Add the remaining oil to the wok and stir-fry the onion, garlic, ginger, red pepper flakes, and half the scallions. Stir-fry over medium heat until the onion slightly softens, about 1 minute. Add the bell pepper and stir fry for 30 seconds. Add the broth mixture and cook over medium-low heat 2 to 3 minutes. Increase the heat to medium-high and return the tofu to the wok. Cook until the tofu is heated through. Drizzle on the sesame oil and gently stir in the peanuts. Remove from heat and sprinkle with the remaining scallions.
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Per Serving (excluding unknown items): 378 Calories; 16g Fat (39.4% calories from fat); 18g Protein; 38g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 655mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 2 Fat; 0 Other Carbohydrates.
Mushroom Zucchini Ragout with Whole Wheat Spaghetti
Recipe By :Phoebe S. Spinrad
Serving Size : 2
1 tsp olive oil
1/2 onion -- chopped
1/2 lb sliced mushrooms
1 clove garlic -- minced
1 dash salt
1/8 tsp cracked black pepper
1 med zucchini -- sliced thin
1/4 c frozen peas
1/4 c dry red wine
1/4 c crushed tomatoes
3 ozs whole wheat spaghetti
Saute onions in olive oil until they soften and begin to brown slightly. Add mushrooms, and cook, stirring occasionally, until they begin to give up their juices. Add garlic, salt, and pepper, and continue cooking for another minute or two. Then add zucchini and peas, and saute until zucchini begins to change color. Splash in wine, raise heat, and deglaze the pan until the wine is almost completely evaporated. Add tomatoes, turn heat down, and allow mixture to simmer, stirring occasionally, until the vegetables are softened and almost no liquid remains. Meanwhile, cook spaghetti al dente. Drain it briefly, leaving a bit of moisture still clinging to the strands, and add it to the vegetables. Mix well and allow to cook for another minute or two, until any remaining juices are absorbed.
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Per Serving (excluding unknown items): 268 Calories; 4g Fat (12.1% calories from fat); 12g Protein; 48g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 225mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fat.
Pasta Campagnola
Serving Size : 1
3 ozs gemelli -- or pasta shells, cavatelli, ziti, etc.
1 tsp olive oil
1/2 zucchini -- chopped
1 c mushrooms -- sliced
1/4 small potato -- finely chopped
3/4 plum tomato
1/8 onion -- chopped
Heat olive oil and saute oniion until golden. Add potato, tomatoes, and zucchini, and cook for 3 minutes. Add mushrooms and salt and pepper to taste. Cook about 25 minutes. Meanwhile, cook pasta al dente. Drain and mix with sauce.
Source: "CucinaItaliana.com"
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Per Serving (excluding unknown items): 110 Calories; 5g Fat (38.1% calories from fat); 4g Protein; 15g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 12mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Vegetable; 1 Fat.
Tofu with Mushroom-Tomato Ragout
Recipe By :Phoebe S. Spinrad
Serving Size : 1
2 Tbsps finely chopped onion
1/2 tsp olive oil
1 clove garlic -- minced
1 c sliced mushrooms
1/4 c dry red wine
1/4 c tomato puree
Salt and pepper -- to taste
1/8 tsp dried basil
1 pinch fennel seeds
8 ozs extra-firm tofu -- drained and cubed
Saute onions slowly in olive oil; add garlic and then mushrooms. Continue sauteeing until mushrooms begin to brown. Deglaze with the wine and cook down almost to a glaze. Add tomato puree, salt, pepper, basil, and fennel seeds, and stir well to blend. Add tofu cubes and stir again. Cover and simmer for about 10 minutes, occasionally adding a bit of water if necessary to prevent drying out.
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Per Serving (excluding unknown items): 336 Calories; 17g Fat (46.1% calories from fat); 27g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 314mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Vegetable Frittata
Recipe By :Phoebe S. Spinrad
Serving Size : 1
1/2 tsp olive oil
1/4 c chopped onion
1/2 clove garlic -- minced fine
1/4 c diced green bell pepper
1/2 zucchini -- halved lengthwise and sliced into thin rounds
1 c potato -- cooked and cut in 1" dice
1/4 c chopped fresh tomatoes -- drained
1 Tbsp black olives -- pitted and sliced
2 eggs
salt and pepper -- to taste
1/8 tsp oregano
1 pinch cayenne -- or a few drops Tabasco
1/4 tomato -- sliced thin
2 Tbsps shredded mozzarella cheese
2 Tbsps shredded Parmesan cheese
In a skillet with an ovenproof handle, heat the oil and saute the onion, garlic, and green pepper over low heat, stirring frequently, until the vegetables are just tender but not browned. Add the zucchini and continue cooking, stirring occasionally, until the zucchini is crisp-tender. Add the potatoes, stir well, and continue cooking until the potatoes are heated through and beginning to brown. Then add the tomatoes and black olives, stirring well to combine with the other ingredients, and cook just until the tomatoes have begun giving up their juice.
Meanwhile, preheat the broiler and beat the eggs with the salt, pepper, oregano, and cayenne or hot sauce. When all the vegetables are cooked through, pour the eggs over them. Arrange the thin tomato slices over the top, and sprinkle the mozzarella and Parmesan cheeses over the tomato. Cook gently over low heat until the eggs are almost set. Then place the pan under the broiler for a few minutes, until the eggs are fully set and the cheese has melted and begun to brown. Cut into wedges and serve.
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Per Serving (excluding unknown items): 424 Calories; 19g Fat (39.2% calories from fat); 24g Protein; 42g Carbohydrate; 6g Dietary Fiber; 394mg Cholesterol; 434mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat.
ME AGAIN:
Think that'll hold you for a while? Let me know if you need any special kinds of dishes. I have tons more. http://www.cookinglight.com/bbs/smile.gif
Cheers,
Phoebe
[This message has been edited by Ohioan (edited 04-02-2001).]