|
Post by slimcris on Aug 14, 2005 8:37:28 GMT -5
Five Fiber Casserole (Core) (Serves 6 – 2 pts. each) from COOKS.COM
Not only do five sources of fiber (carrots, onion, kidney beans, barley, bulgur) pack this casserole, but it has lots of texture and flavor, too! One main dish serving offers you 8 grams of fiber.
15 oz vegetable broth 2 med. carrots, thinly sliced (1 c.) 1 (8 oz.) can kidney beans, drained ½ c. quick cooking barley 1 sm. onion, chopped (1/4 c.) ¼ c. snipped parsley 3 T. bulgur 1/8 tsp. garlic powder ¼ c. ff shredded Cheddar cheese (1 oz.)
In a 1-quart casserole combine the broth, sliced carrots, kidney beans, barley, chopped onion, parsley, bulgur and the garlic powder.
Bake the casserole, covered, in a 350-degree oven about 50 minutes or until the barley is tender. Sprinkle the Cheddar cheese over the casserole mixture. Bake for 2-3 minutes more or until cheese melts.
|
|
|
Post by slimcris on Aug 14, 2005 8:37:48 GMT -5
RED LENTIL TACOS From NikkiT
1 cup finely chopped onion 1 garlic clove, minced 1 tsp. canola oil 1 cup dry red lentils, rinsed 1 Tbs. chili powder 2 tsp. ground cumin 1 tsp. dried oregano one can ff chicken or veggie broth (14 ounces) 1 cup salsa Corn or other tortilla of your choice (count points!) Toppings: chopped tomato, sliced black olives, and ff cheese or soy cheese
In a large non-stick skillet, saute the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for one minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender. Uncover; cook for 6-8 minutes or until mixture is thickened. Stir in salsa.
Spoon about 1/4 cup onto prepared tortilla and add toppings as you like.
(or serve over pan fried polenta for an all-Core meal!)
|
|
|
Post by slimcris on Aug 14, 2005 8:38:13 GMT -5
Lentils and Rice with curried Onions: From Arkansan
Serves 4
1 tablespoon extra virgin olive oil 2 large onions, peeled and sliced (4 cups) 4 cups low-sodium chicken or vegetable broth 1 cup lentils, dry, washed (2 cups cooked) 1 cup quick cooking brown rice 1/4 tsp. mustard seeds 1 tsp. curry powder 1/2 tsp. garlic powder ¼ teaspoon salt ¼ teaspoon pepper 2 tablespoons chopped cilantro
1. Heat the broth in a saucepan. Add the lentils and simmer 20 minutes.
2. While the lentils are cooking, heat the oil in a large high-sided skillet on medium high. Add mustard seeds. Heat until seeds start popping. Add onions, curry powder, and garlic powder. Sauté until golden brown. Take half the onions out of the pan and set aside.
3. Add the remaining onions, rice, salt, and pepper to the simmering lentils. Cover and bring to a boil. Reduce the heat and cook very slowly about 20 minutes or until the lentils and rice are tender.
4. Serve in a bowl topped with the reserved onions and chopped cilantro.
|
|
|
Post by slimcris on Aug 14, 2005 8:38:29 GMT -5
Eggplant and Tomatoes over Couscous: From FutureMACH
2 medium eggplant, cut into ½-inch slices 1 can diced tomatoes Pam Salt and pepper to taste 2 cups couscous
Pre-heat oven to 350. Spray eggplant slices with Pam and pan fry over medium heat until slightly brown. Pour ½ the can of tomatoes into a baking dish. Layer eggplant slices, sprinkling with salt and pepper as you go. Pour on the rest of the tomatoes and bake for about 20 minutes.
Serve over couscous.
|
|
|
Post by slimcris on Aug 14, 2005 8:38:54 GMT -5
Many Veggie Casserole: From MyLikeIt Many Veggie Casserole (Core) 1 c. chopped onion 2 green onions, chopped 1 tbsp. sunflower or canola oil 3/4 c. sliced green bell pepper 3/4 c. sliced red bell pepper 4 carrots 1 turnip 1/2 head green cabbage, chopped 10 oz. vegetable broth 2 tbsp. tomato paste 2 cloves garlic, minced or pressed 1/2 tsp. dried oregano leaves Salt to taste 4 tbsp. lemon juice 1 pkg. (10 oz.) frozen peas
In a large pan with a lid saute the onions in the heated oil until translucent. Stir in the peppers and saute 5 minutes longer. Meanwhile, peel and slice the carrots. Peel and dice the turnip. Stir carrots and turnips into the onions, along with the cabbage, broth, tomato paste, garlic, seasonings and lemon juice.
Cover and bring to boiling over high heat. Reduce heat and simmer 20 to 25 minutes or until vegetables are tender. Stir in the peas and cook 5-7 minutes longer. Serve hot.
You can substitute 3 leeks for the onions if you wish. Also for a heartier dish, sprinkle with grated nf Cheddar cheese. Serves 4. IP:
|
|
|
Post by slimcris on Aug 14, 2005 8:39:19 GMT -5
Vegetarian Stroganoff - MyLikeIt Stroganoff (Vegetarian) (Core)
1 lb. soy crumbles 2 tbsp. sunflower oil 2 c. sliced fresh mushrooms 1/2 c. chopped onion 1/2 c. water 2 tsp. Worcestershire sauce Paprika 1 tsp. instant beef-flavored bouillon 1/2 tsp. salt 1 c. ff sour cream 2 tbsp. corn meal Hot cooked wh wh noodles
Season Vegetarian Burger to taste, form in small balls. In a medium skillet, brown balls in oil over medium-high heat, stirring occasionally. Add mushrooms and onion; saute for 3-4 minutes or until onion is tender and crisp. Stir in water, Worcestershire, bouillon and salt; bring to boil. In a small bowl, stir together sour cream and corn meal, stir into mixture. Cook and stir over medium heat until thick and bubbly; cook and stir for 1 minute more. Serve over noodles; sprinkle with paprika.
adapted from a recipe on Cooks.com to be Core.
|
|
|
Post by slimcris on Aug 14, 2005 8:41:40 GMT -5
Mexican Polenta Pie - MyLikeIt This is my modification of a "Tamale Pie" recipe I got from the WPA board. I don't recall the original poster, so I give a general tip o the hat to our collective awesome creativity. Made this tonight for the family dinner - my picky DP loved it and my toddler DD inhaled it, though it was a bit 'picy for her. Hope you like it, too. Mexican Polenta Pie POINTS® value | 6 Servings | 10 main meals | This recipe is Core; only count points if on the Flex Plan. Optional add-in: small can (about 8 oz) of sliced black olives added to the tomato mixture. Ingredients 1 1/2 cup Yellow Corn Meal 3 2/3 cup water 1 pound meatless soy crumbles 1 medium onion(s) 1 large green pepper(s) 4 tsp olive oil 2 packet Splenda 1 tsp chili powder 2 tsp ground cumin 2 clove garlic clove(s) 1/2 tsp table salt 1/8 tsp black pepper 6 oz canned tomato paste 10 oz canned tomatoes with green chilies 16 oz canned yellow corn 6 oz regular soy cheese 15 oz fat-free canned refried beans Instructions Combine yellow corn meal and cold water in medium saucepan. Cook until slightly thickened. Spread in a sprayed 9 X 13-inch baking pan, making a "crust." Bake in pan for 10 min at 450. Set aside. ......................................... In a large skillet brown: soy crumbles (or lean beef) onion, chopped green pepper, chopped olive oil Add: 2 Splenda packets, or 1 T sugar chili powder (adjust amount to taste) cumin (adjust amount to taste) garlic, chopped salt and pepper Then Add: tomato paste Ro-Tel tomatoes with green chiles whole kernel corn (with some juice) Let simmer for 10 minutes. Meanwhile, spread refried beans over the corn meal "crust." Fill with tomato mixture and top with shredded Soy cheese (or ff cheese). Bake for 20-25 minutes at 350 degrees. Serve with guacamole, nf sour cream, and diced green onion. --->Oh, and count WPA if you sub sugar for the Splenda, as I do with my kids. ---> made this last night...it was delicious. It was very filling. (Definitely couldn't eat 1/8th!!!) Thanks. (ShirllG) ---> Hi. I made this last night and my husband and I loved it. Next time I think that I might try a layering approach with the ingredients, but that's just because I never seem to do the same thing twice. Thanks so much for sharing! Also -- lots of ingredients, but don't be put off. This was really quick and easy to do. I made it while on the phone with a friend. (Svelte4Summer) ---> Just lurking around the Vegetarians today... I think I'm getting more and more meatless every day. By the way, I was the one who shared the original Tamale Pie recipe. This variation sounds so good! You're right, it's easy. If it's not easy, it's not happening at my house. I made it with dark red kidney beans the other night. I was planning to have the leftovers the next day. They disappeared. (My son..) Also, while on a trip I discovered the Bob's Red Mill Organic Corn grits...they are soooo...good in this recipe. I also tried several of their other products....way more flavor than what you can get in an ordinary grocery store. I can't remember who told me about Bob's Red Mill (sorry) but they have a website and you can order online. www.bobsredmill.com (WildFlower)
|
|
|
Post by slimcris on Aug 14, 2005 8:42:04 GMT -5
SPINACH TOFU STIR FRY - dennes 10 oz package fresh spinach 2 cups sliced mushrooms 1 onion chopped 1-2 cloves garlic 4 tsp olive oil 1 package Mori-Nu firm tofu
Heat 2 tsp oil in frying pan Add cubed tofu and brown (about 5 min.) Transfer to warm plate Brown onion in frying pan Add mushrooms & brown Transfer to large bowl Add 2 tsp of olive oil to pan Add spinach & cover (about 2 min.) Combine ingredients & top with tofu
Any brand of tofu will do. I just find those little blocks of Mori Nu convenient.
|
|
|
Post by slimcris on Aug 14, 2005 8:44:47 GMT -5
Garbanzo Couscous Salad - JenInCA Here is another I posted in the light meals section:
I adapted this from a recipe given to me by a friend. It was called 'Nutty Couscous Salad'. Peanuts are replaced with garbanzo beans. Canned mandarin orange slices are replaced with fresh orange. The oil is reduced, or you can leave it out. Golden raisins are optional, but yummy.
Ingredients:
* 1 c. dry couscous, prepared according to package directions * 1/2 c. golden raisins* * 2 T sesame oil* * 3 scallions, sliced * 1/2 c. garbanzos * 1 orange, peeled and chopped * 2 T chopped fresh mint * 2 t grated orange zest
In a large bowl, combine the couscous with the remaining ingredients. Toss gently and serve. This tastes even better the next day! Makes 4 servings. OPTIONAL: You could add chopped, cooked chicken breast to boost the protein value, and make it a more substantial meal.
*The oil adds 1 pt. per serving. You can eliminate it, though it does add a nice flavor. *The golden raisins add 1 pt. per serving. Delicious, but leave them out if you prefer.
|
|
|
Post by slimcris on Aug 14, 2005 8:45:30 GMT -5
Hummus-couscous loaf [image] - Pookie
Yield: 4 Servings
1 c Couscous 2½ c Water ¼ c Water 1 ts Olive oil 1 sm Eggplant, cut into french-fry sized strips 2 Carrots, chopped into very small pieces(minced) 2 Cloves garlic, minced ¼ ts Salt Freshly ground black pepper, to taste 1½ c Cooked chickpeas Freshly squeezed lemon juice from 1/2 a lemon 1½ c Vegetable broth 2 tb Egg substitute 2 tb Wheat flour (count points) Paprika black pepper
Preheat oven to 350 degrees.
In a saucepan, add the couscous and water. Bring to a boil, then reduce the heat and cover. Cook until all the water is gone, about 10 minutes. Then turn off the heat.
While the couscous is cooking, saute the vegetables. On a large saucepan, spray the olive oil on the pan or brush with a pastry brush. Add the water and heat over moderate heat until the water starts to simmer. Add the eggplant strips, carrots, garlic, salt and pepper. Saute until soft, adding a little more water if too dry. Then turn off the heat.
In a mixing bowl or blender, mix the chickpeas, lemon juice, and vegetable broth. Using a hand blender or blender, blend into a smooth paste. Then add the egg substitute, and the flour. Blend until smooth.
With the heat turned off on the large saucepan, add the chickpea (hummus) mixture to the vegetables and coat well. Then add the couscous and mix the vegetable/hummus mixture into the couscous.
Lightly grease a glass bread loaf pan with olive oil. Add the couscous/vegetable/hummus mixture. Press into the loaf pan. Dust the top of the loaf with paprika and black pepper.
Bake 50-55 minutes. Let stand 10-15 minutes before serving. Serve in thick slices with a green vegetable such as cooked spinach, a salad such as lettuce topped with fresh orange slices, and if desired, a bread such as warm whole-wheat pita bread.
from astray.com
|
|
|
Post by slimcris on Aug 14, 2005 8:47:59 GMT -5
Vegetarian Cassoulet - Luv2Core
2 tablespoons olive oil 1 onion 2 carrots, peeled and diced 1 pound dry navy beans, soaked overnight 4 cups mushroom broth 1 cube vegetable bouillon 1 bay leaf 4 sprigs fresh parsley 1 sprig fresh rosemary 1 sprig fresh lemon thyme, chopped 1 sprig fresh savory 1 large potato, peeled and cubed
Heat a small amount of oil in a skillet over medium heat. Cook and stir onion and carrots in oil until tender. In a slow cooker, combine beans, carrots and onion, mushroom broth, bouillon, and bay leaf. Pour in water if necessary to cover ingredients with water. Tie together parsley, rosemary, thyme, and savory, and add to the pot. Cook on Low for 8 hours. Stir in potato, and continue cooking for 1 hour. Remove herbs before serving.
|
|
|
Post by slimcris on Aug 14, 2005 8:49:52 GMT -5
Vegetarian Casserole - Luv2Core
8 large eggplants 8 large potatoes 8 green bell peppers 8 large onions 8 summer squash 6 tomatoes 1 pound fresh green beans 1 pound whole fresh mushrooms 2 bulbs garlic, cloves separated and peeled 1/4 cup chopped fresh dill weed 1/4 cup chopped fresh oregano 1/4 cup chopped fresh basil 1 (15 ounce) can tomato sauce 3/4 cup olive oil salt and pepper to taste
Prepare the eggplant before assembling ingredients, by cutting them into 2 inch chunks and putting them into an extra large bowl with salted water to cover. This will draw out the bitterness from the eggplant. Let this sit for about 3 hours. Preheat oven to 375F. Cut the potatoes, green bell peppers, onion, squash and tomatoes into 2-inch chunks. Cut the green beans and mushrooms in half and peel the garlic cloves. Drain and rinse the eggplant, then combine it with all the other chopped vegetables, the dill, oregano and basil and place all into a 3x13x18 inch roasting pan. Pour the tomato sauce and olive oil over all. Bake at 375F for 2 1/2 hours, adding a little water about halfway through cooking time to keep moist.
|
|
|
Post by slimcris on Aug 14, 2005 8:50:31 GMT -5
Curried Lentils and Cauliflower [image] - Pookie
1 cup Dried lentils 1 Bay leaf 2 cups Water
Wash and drain lentils. Place in pot with bay leaf and water, bring to a boil. Lower heat, cover and let simmer 25-30 minutes, until lentils are soft.
2 tsp. Extra virgin olive oil 1 Onion, chopped 1 Clove garlic, minced 1 tsp. Sea salt 1 tsp. Ground coriander 1 tsp. Ground cumin 1 tsp. Turmeric 1/4 tsp. Cinnamon 1 Small head cauliflower, cut into small flowerettes 1/2-1 cup Tomato sauce 1 tsp. Freshly grated gingerroot 3/4 -1cup Water
Heat oil in large pot. Add onion, garlic and salt; saute until onion is soft. Add coriander, cumin, turmeric and cinnamon and stir. Add cauliflouer, tomato sauce, gingerroot and water, stir well. Cover and let simmer until cauliflower is tender; around 15 minutes.
Stir the cooked lentils (discard bay leaf) in with the cauliflower-tomato mixture and serve over whole grains.
Garnish with plain yogurt and roasted cashews if desired.
The curry taste is not strong in the recipe, but really nice. Mixed vegetable such as carrots, broccoli and cauliflower also work well.
Source: 'Feeding the Whole Family' by Cynthia Lair
--> We use a similar recipe at my house for what we call "curried cauliflower." The lentils can be added or left out. This was a version taught to my sister by some Indian friends in Kansas City.
Some differences:
We add fennel seed to the oil in the first step. We use fresh tomatoes instead of tomato sauce. We add peppers (jalapeno down here, serrano in KC) in the first step with the onions.
Tastes delicious over brown rice or barley.
Also -- you can use a nice, white tortilla to eat this (or naan if you have it around), or just a regular fork. The bread adds a lot to the dish, though. (Tear apart, eat with fingers...) (Arkansan)
|
|
|
Post by slimcris on Aug 14, 2005 8:52:49 GMT -5
Pumpkin Fritatta - JenInCA From www.wholefoodsmarket.com/recipesMy teenage DDs and I just enjoyed this frittata as a light dinner. The girls liked it, and they're very picky eaters! It's chock full of vitamins. An interesting mix of salty and sweet. Serves 4. Prep time: 35 minutes Ingredients 1 medium sweet potato (8 ounces), peeled and sliced 1 TB organic extra virgin olive oil 1 large carrot, shredded 1/4 cup thinly sliced scallions 2 garlic cloves, minced 2 whole eggs 3 egg whites 1/2 cup canned solid-pack pumpkin purée or freshly cooked pumpkin 1/2 tsp ground ginger 1/2 tsp salt 1/4 tsp pepper 1/8 tsp nutmeg 1/2 cup shredded part-skim mozzarella (I used FF) Directions Cook sweet potato in boiling water until tender, about 7 minutes. Drain well. (I microwaved the potato, then peeled and sliced it.) Preheat oven to 400°F. In large nonstick ovenproof skillet, warm 1 tsp of oil over medium heat. Add carrot, scallions and garlic, and cook, stirring frequently, until carrot is soft, about 5 minutes. Set aside to cool slightly. In medium bowl, stir together whole eggs, egg whites, pumpkin puree, ginger, salt, pepper and nutmeg. Stir in carrot mixture. In same skillet, warm remaining 2 tsp oil over medium heat. Add sweet potato and stir to coat. Spoon egg-carrot mixture on top and sprinkle with mozzarella cheese. Cook until bottom is set, about 5 minutes. Transfer skillet to oven and bake until frittata is set, about 10 minutes. Serve in wedges from skillet.
|
|
|
Post by slimcris on Aug 14, 2005 8:54:10 GMT -5
Chick-Curry-Cauliflower - juliettegold Adapted from "Moosewood Restaurant Low-fat Favorites"
1 small cauliflower, cut into florets 1 can cooked chick peas, drained 1 cup chopped onions 1 tsp. core oil 1 tsp. ground cumin 1/2 tsp. ground coriander 1/2 tsp. turmeric pinch of cayenne, to taste 1 cup ff plain yogurt salt/pepper to taste
Steam cauliflower till tender (about 15 mins.)
While steaming, saute onions in oil until golden(add water if starts to stick)
Add spices, cook for another 2-3 mins., stirring; transfer to processor, blend with yogurt until smooth; add salt/pepper if needed.
Put cooked cauliflower in bowl with chick peas, add sauce, mix gently, and serve.
|
|