Showing posts with label VEGETABLE RECIPES. Show all posts
Showing posts with label VEGETABLE RECIPES. Show all posts

Wednesday, 29 July 2015

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Beef & Roast Vegetable Lasagne



Prep Time: 20 minutes

Cook Time: 60 minutes

Total Time: 1 hour, 20 minutes

Ingredients


  • 2 capsicums, quartered and seeded

  • 2 medium zucchini, sliced thinly lengthways

  • 1 large eggplant, sliced thinly

  • 1 tbsp olive oil

  • 1 medium brown onion

  • 2 cloves garlic, crushed

  • 500g (1lb) lean ground beef

  • 800g (1 3/4lb) canned diced tomatoes

  • 1/2 cup beef stock

  • 1/3 cup tomato paste

  • 1 tsp dried oregano

  • 2 tbsp fresh basil, shredded

  • salt and pepper

  • 40g (1 1/2oz) butter

  • 2 tbsp plain flour

  • 400ml (13 1/2fl oz) milk

  • 1/3 cup (20g or 3/4oz) Parmesan cheese, finely grated

  • 375g (13oz) instant or fresh lasagne sheets

  • 1 1/2 cup (150g or 5 1/3oz) mozzarella, grated or torn into small pieces

  • 1/2 cup (30g or 1oz) Parmesan cheese, finely grated, extra

Instructions


  1. Preheat the oven to 220°C (425°F).
  2. Place the capsicum cut side down on a greased tray. Place the zucchini and eggplant on a couple of other greased trays and sprinkle with a little salt. Roast vegetables for approx 15 minutes or until soft and brown. Remove from the oven and peel the skin from the capsicum and discard. If the skin is being stubborn, return to the oven for a few minutes longer. Cut the capsicum into strips. Set the roasted vegetables aside.
  3. Meanwhile, heat the oil in a large frying pan. Add the onion and garlic and cook until the onion has softened. Add the mince and cook, breaking up any lumps, until browned. Add the tomatoes, stock, tomato paste, oregano and basil. Bring to a simmer and cook for 10-15 minutes or until the sauce thickens slightly. Season to taste. Set aside.
  4. Reduce the oven to 190°C (375°F).
  5. White sauce: Melt the butter in a saucepan over a medium heat. Add the flour and stir until well combined and foaming. Add the milk and stir until the sauce it comes to the boil and has thickened. Remove from the heat and stir in the Parmesan cheese and season with salt and pepper. Set aside to cool for 10 minutes.
  6. Grease a 7cm x 22cm x 29cm (9 x 11 inch) ovenproof dish. To assemble, spread thin layer of the meat sauce over the base and top with a layer of lasagne sheets. Spread third of the remaining meat over the lasagne sheets, add a layer of the roasted vegetables and sprinkle with pieces of mozzerella and a little parmesan. Repeat with layers finishing with a layer of pasta sheets. Top with the white sauce and sprinkle with mozzarella and parmesan. Cover with foil and bake for 20 minutes. Remove the foil and bake for a further 20-25 minutes or until golden brown and the pasta is tender. Remove from the oven and allow to stand for 10 minutes. Garnish with basil leaves and serve with garden salad and crusty bread.

Notes


Instant lasagne sheets are oven ready and do not require pre-boiling.

Recipe by: Michelle McKinnon - Flour & Aprons
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Beef & Roast Vegetable Lasagne

Thursday, 18 June 2015

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ROASTED GARLIC CHICKEN AND BABY VEGETABLES


Recipe
Roasted Garlic Chicken and Baby Vegetables
You can use other seasonal mini vegetables-the smaller, the better. Gourmet restaurants serve 'em but anyone can. I find myself forgetting about the chicken and just eating these deliciously cute veggies by the spoonful!
Times
  • Prep Time : 7 min
  • Ready Time : 7 min
Servings
  • 4 servings

Ingredients

  • 1 chicken, about 3 1/2 pounds, cut into 8 pieces
  • 20 small fingerling potatoes (or 10 large fingerling potatoes, halved)
  • 10 baby carrots
  • 10 baby zucchini
  • 10 baby red bell peppers
  • 3/4 cup olive oil
  • 2 tablespoons prepared crushed garlic or fresh, if unavailable
  • 1 tablespoon paprika
  • 1 tablespoon garlic powder
  • 1/2 teaspoon kosher salt



Directions

  • Preheat oven to 375 degrees F. Spray a roasting pan with non-stick cooking spray.
  • Rinse chicken and pat dry. Arrange in prepared pan.
  • Rinse potatoes, carrots, zucchini and peppers and place in a medium bowl. Add oil, garlic, paprika, garlic powder and salt. Stir to mix.
  • Spoon vegetable mixture into the roasting pan, arranging the vegetables under and around chicken. Make sure chicken skin is coated with oil mixture. Pour any extra from the bowl to cover the skin.
  • Bake, uncovered, at 375 degrees for 1 hour and 25 minutes, or until skin is slightly browned and crispy. Serve immediately.
Contributed by: Quick & Kosher, JAMIE GELLER
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ROASTED GARLIC CHICKEN AND BABY VEGETABLES

Wednesday, 25 February 2015

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You will love this zesty okra dish.












  • Yield: 10 servings
  •  Serving size: ½ cup 
  • Calories 99 
  • Total Fat 4 g 
  • Saturated Fat 1 g 
  • Cholesterol 0 mg 
  • Sodium 133 mg 
  • Total Fiber 5 g 
  • Protein 4 g 
  • Carbohydrates 15 g
  •  Potassium 563 mg

Ingredients


  • 2 10-ounce packages frozen, cut okra 1 tablespoon vegetable oil 1 medium onion, coarsely chopped 1 14½-ounce can of diced tomatoes 1 fresh jalapeño pepper (or habanero chile), pierced 3 times with a fork ½ teaspoon salt ¼ teaspoon black pepper

Method


  • 1.Rinse okra in a colander under hot water.
  • 2.Heat oil in a 10-inch heavy skillet over moderately high heat. Saute onion for about 3 minutes. Add tomatoes (including juice) and chile, and boil. Stir the mixture for 8 minutes. Add okra and cook, gently stirring, until okra is tender, about 5 minutes.
  • 3.Stir in salt and pepper and discard the chile.
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Spicy Okra

Tuesday, 24 February 2015

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This tropical-inspired dish is gently spiced for a rich flavor.










  • Yield: 10 servings 
  • Serving size: 1 cup
  •  Calories 185 
  • Total Fat 1 g 
  • Saturated Fat 0 g 
  • Cholesterol 0 mg 
  • Sodium 297 mg 
  • Total Fiber 7 g
  •  Protein 7 g 
  • Carbohydrates 37 g
  •  Potassium 292 mg

Ingredients


  • 1 medium onion, chopped
  • ½ green pepper, diced
  • 1 tablespoon canola oil
  • 1 14½-ounce can stewed tomatoes
  • 1 16-ounce can black beans (or beans of your choice)
  • 1 teaspoon oregano leaves
  • ½ teaspoon garlic powder
  • 1½ cups instant brown rice, uncooked

Method


  • 1.Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  • 2.Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.
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Caribbean Casserole

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The seasonings are perfect companions to the green beans.











  • Yield: 7 servings 
  • Serving size: 1 cup
  •  Calories 40 
  • Total Fat 0 g 
  • Saturated Fat 0 g 
  • Cholesterol 0 mg 
  • Sodium 12 mg 
  • Total Fiber 4 g 
  • Protein 2 g
  •  Carbohydrates 9 g 
  • Potassium 179 mg

Ingredients


  • 2 pounds fresh green beans
  • ½ cup water
  • ⅓ cup onions, chopped
  • 4 cloves garlic, chopped
  • nonstick cooking spray
  • ½ teaspoon black pepper
  • ½ teaspoon dried basil
  • ½ teaspoon oregano

Method


  • 1.Rinse green beans and snap off tips.
  • 2.Place green beans in a large pot and add ½ cup of cold water.
  • 3.Cook green beans on stovetop over medium heat for 10 minutes.
  • 4.In a separate pan, saute chopped onions and garlic, using the cooking spray, for 5 minutes or until they are tender and very lightly browned.
  • 5.Add onions, garlic, and black pepper to green beans. Spray the cooking spray over mixture, and cook on medium heat for another 20 minutes or until green beans are tender, but not soft. Stir occasionally.
  • 6.Sprinkle dried basil and oregano over green beans. Mix and serve.
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Flavorful Green Beans

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This recipe proves you don’t have to give up your favorite dishes to eat heart healthy meals. Here’s a lower-fat version of a true classic.










  • Yield: 8 servings 
  • Serving size: ½ cup
  •  Calories 200 
  • Total Fat 4 g 
  • Saturated Fat 2 g 
  • Cholesterol 34 mg 
  • Sodium 120 mg 
  • Total Fiber 1 g 
  • Protein 11 g 
  • Carbohydrates 29 g 
  • Potassium 119 mg

Ingredients


  • 2 cups macaroni
  • 2 cups onions, chopped
  • 2 cups evaporated fat-free milk
  • 1 medium egg, beaten
  • ¼ teaspoon black pepper
  • 1¼ cups low-fat cheddar cheese, finely shredded
  • nonstick cooking spray, as needed

Method


  • 1.Cook macaroni according to directions—but do not add salt to the cooking water. Drain and set aside.
  • 2.Spray casserole dish with nonstick cooking spray.
  • 3.Preheat oven to 350°F.
  • 4.Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and saute for about 3 minutes.
  • 5.In another bowl, combine macaroni, onions, and the rest of the ingredients and mix thoroughly.
  • 6.Transfer mixture into casserole dish.
  • 7.Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.
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Classic Macaroni and Cheese

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Here’s a great new way to use summer vegetables.












  • Yield: 8 servings
  • Serving size: 1¼ cup
  • Calories 119
  • Total Fat 1 g
  • Saturated Fat 0 g
  • Cholesterol 0 mg
  • Sodium 196 mg
  • Total Fiber 4 g
  • Protein 4 g
  • Carbohydrates 27 g
  • Potassium 524 mg

Ingredients

  • 3 cups water 
  • 1 cube vegetable bouillon, low sodium 
  • 2 cups white potatoes, cut in 2-inch strips 
  • 2 cups carrots, sliced 
  • 4 cups summer squash, cut in 1-inch squares 
  • 1 cup summer squash, cut in 4 chunks
  • 1 15-ounce can sweet corn, rinsed and drained (or 2 ears fresh corn, 1½ cups) 
  • 1 teaspoon thyme 
  • 2 cloves garlic, minced
  •  1 stalk scallion, chopped
  •  ½ small hot pepper, chopped
  •  1 cup onion, coarsely chopped 
  • 1 cup tomatoes, diced

Method

Note: You can add other favorite vegetables, such as broccoli and cauliflower.
  • 1.Put water and bouillon in large pot and bring to a boil.
  • 2.Add potatoes and carrots and simmer for 5 minutes.
  • 3.Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
  • 4.Remove 4 chunks of squash and puree in blender.
  • 5.Return pureed mixture to pot and let cook for 10 minutes more.
  • 6.Add tomatoes and cook for another 5 minutes.
  • 7.Remove from heat and let sit for 10 minutes to allow stew to thicken.
Posted by in ,

Vegetable Stew

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Your family will love vegetables cooked this way.











  • Yield: 7 servings 
  • Serving size: ½ cup 
  • Calories 93 
  • Total Fat 2 g 
  • Saturated Fat 0 g
  •  Cholesterol 0 mg 
  • Sodium 84 mg 
  • Total Fiber 6 g 
  • Protein 5 g 
  • Carbohydrates 15 g 
  • Potassium 452 mg

Ingredients


  • 2 cups frozen lima beans
  • 1 tablespoon vegetable oil
  • 1 cup fennel, cut in 4-inch strips
  • ½ cup onion, chopped
  • ¼ cup low-sodium chicken broth
  • 4 cups leaf spinach, washed thoroughly
  • 1 tablespoon distilled vinegar
  • ⅛ teaspoon black pepper
  • 1 tablespoon raw chives

Method


  • 1.Steam or boil lima beans in unsalted water for about 10 minutes. Drain.
  • 2.In skillet, saute onions and fennel in oil.
  • 3.Add beans and broth to onions and cover. Cook for 2 minutes.
  • 4.Stir in spinach. Cover and cook until spinach has wilted, about 2 minutes.
  • 5.Stir in vinegar and pepper. Cover and let stand for 30 seconds.
  • 6.Sprinkle with chives and serve.
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Limas and Spinach

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These healt hy greens get their rich flavor from smoked turkey, instead of fatback.











  • Yield: 5 servings
  •  Serving size: 1 cup
  •  Calories 80 
  • Total Fat 2 g 
  • Saturated Fat 0 g 
  • Cholesterol 16 mg 
  • Sodium 378 mg 
  • Total Fiber 4 g 
  • Protein 9 g 
  • Carbohydrates 9 g 
  • Potassium 472 mg

Ingredients

  • 3 cups water
  • ¼ pound smoked turkey breast, skinless
  • 1 tablespoon fresh hot pepper, chopped
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon cloves, ground
  • 2 cloves garlic, crushed
  • ½ teaspoon thyme
  • 1 scallion, chopped
  • 1 teaspoon ginger, ground
  • ¼ cup onion, chopped
  • 2 pounds greens (mustard, turnip, collard, kale, or mixture)

Method

  • 1.Place all ingredients except greens into large saucepan and bring to boil.
  • 2.Prepare greens by washing thoroughly and removing stems.
  • 3.Tear or slice leaves into bite-size pieces.
  • 4.Add greens to turkey stock. Cook for 20–30 minutes until tender.
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Smothered Greens

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A bit of margarine and some orange juice make this dish sweet.











  • Yield: 6 servings
  •  Serving size: ¼ cup
  •  Calories 110 
  • Total Fat 0 g 
  • Saturated Fat 0 g
  •  Cholesterol 0 mg
  •  Sodium 115 mg 
  • Total Fiber 2 g 
  • Protein 1 g
  •  Carbohydrates 25 g 
  • Potassium 344 mg

Ingredients

  • 3 medium yams (1½ cups)
  • ¼ cup brown sugar, packed
  • 1 teaspoon flour, sifted
  • ¼ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon orange peel
  • 1 teaspoon soft tub margarine
  • ½ cup orange juice

Method

  • 1.Preheat oven to 350°F.
  • 2.Cut yams in half and boil until tender, but firm (about 20 minutes). When cool enough to handle, peel and slice into ¼-inch thickness.
  • 3.Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange peel.
  • 4.Place half of sliced yams in medium-sized casserole dish. Sprinkle with spiced sugar mixture.
  • 5.Dot with half the amount of margarine.
  • 6.Add second layer of yams, using the rest of the ingredients in the order above. Add orange juice.
  • 7.Bake uncovered for 20 minutes.
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Candied Yams

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Update your homestyle biscuits with this easy, low-fat recipe.








  • Yield: 15 servings
  •  Serving size: 1
  •  biscuit Calories 99
  •  Total Fat 3 g
  •  Saturated Fat 0 g
  •  Cholesterol 0 mg 
  • Sodium 72 mg 
  • Total Fiber 1 g 
  • Protein 2 g
  •  Carbohydrates 15 g 
  • Potassium 102 mg

Ingredients

  • 2 cups all purpose flour
  • 2 teaspoons baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 tablespoons sugar
  • ⅔ cup low-fat (1%) buttermilk
  • 3 tablespoons + 1 teaspoon vegetable oil

Method

  • 1.Preheat oven to 450°F.
  • 2.In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
  • 3.In small bowl, stir together buttermilk and oil. Pour over flour mixture and stir until well mixed.
  • 4.On lightly floured surface, knead dough gently for 10–12 strokes. Roll or pat dough to ¾-inch thickness. Cut with a 2-inch round biscuit or cookie cutter, dipping cookie cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.
  • 5.Bake for 12 minutes or until golden brown. Serve warm.
Posted by in ,

Homestyle Biscuits

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This is not only good for you, but good in you—making it a healthy comfort food.
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  • Yield: 10 servings
  •  Serving size: 1
  •  square Calories 178
  •  Total Fat 6 g 
  • Saturated Fat 1 g
  •  Cholesterol 22 mg
  •  Sodium 94 mg 
  • Total Fiber 1 g 
  • Protein 4 g 
  • Carbohydrates 27 g
  •  Potassium 132 mg

Ingredients


  • 1 cup cornmeal
  • 1 cup flour
  • ¼ cup sugar
  • 1 teaspoon baking powder
  • 1 cup low-fat (1%) buttermilk
  • 1 egg, whole
  • ¼ cup margarine, regular, tub
  • 1 teaspoon vegetable oil (to grease baking pan)

Method


  • 1.Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.
  • 2.Mix together cornmeal, flour, sugar, and baking powder.
  • 3.In another bowl, combine buttermilk and egg. Beat lightly.
  • 4.Slowly add buttermilk and egg mixture to dry ingredients.
  • 5.Add margarine and mix by hand or with mixer for 1 minute.
  • 6.Bake for 20–25 minutes in an 8 x 8-inch, greased baking dish. Cool. Cut into 10 squares.




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Good-for-You Cornbread

Thursday, 29 January 2015

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Makes 2 servings.












Ingredients:


  • 1 medium acorn squash (Australia: baby pumpkin)
  • 3/4 tsp./4 ml. plus 1/4 tsp./1 ml. sea salt
  • 1/2 tsp./2 ml. fresh ground black pepper
  • 6 Tbsp./90 ml. olive oil, plus extra for brushing
  • 2 garlic cloves, minced
  • 1 large portabella mushroom, chopped
  • 1 small onion, chopped
  • 2 tsp./5 g. fresh sage, finely chopped
  • Pinch red pepper flakes, optional

Directions:


  • 1.) Preheat oven to 450°F/250°C.
  • 2.) Trim off each end of the squash.
  • 3.) Stand the squash upright and halve lengthwise.
  • 4.) Scoop out the pulp and the seeds and discard.
  • 5.) Brush each squash half with olive oil, and then sprinkle with 3/4 tsp. salt and the black pepper.
  • 6.) Arrange cut sides down on a baking sheet lined with parchment paper.
  • 7.) Roast the squash until the flesh is tender and the edges are golden brown, approxi mately 25-35 minutes.
  • 8.) Remove from the oven, flip the squash halves over and set aside.
  • 9.) While the squash roasts, heat the olive oil in a medium saucepan over medium high heat.
  • 10.) Add the onions and garlic and sauté 2 minutes, or until the onions begin to turn translucent.
  • 11.) Add the mushrooms, sage, 1/4 tsp./1.25 g. salt and the red pepper flakes if using, and sauté until the mushrooms begin to soften, about 5 minutes.
  • 12.) Fill the roasted squash halves with the mushroom mixture and bake again for another 10 minutes.
..............................................................................................................................
by Reboot Recipes
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Carrot & Sweet Potato “Fries”

Thursday, 22 January 2015

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Makes 6 servings

Per serving (1/6 of recipe): 288 calories; 5.7 g fat; 0.9 g saturated fat; 17.9% calories from fat; 0 mg cholesterol; 17.1 g protein; 45.9 g total carbohydrates; 1.6 g sugar; 5.1 g fiber; 504 mg sodium; 45 mg calcium; 2.8 mg iron; 1.8 mg vitamin C; 4 mcg beta-carotene; 0.7 mg vitamin E


Directions


Seitan is a high-protein wheat product with a meaty taste and texture.
Look for seitan in health food stores or the Asian food section of many supermarkets.

  • 1 medium onion, chopped
  • 2 tablespoons oil
  • 3 cups sliced mushrooms
  • 8 ounces seitan, sliced
  • 2 tablespoons flour
  • 1 1/2 cups cold water
  • 2 teaspoons soy sauce
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 12 ounces dry soba noodles
  • 1 teaspoon salt

Sauté onion in a large skillet with oil until transparent, then add mushrooms.
Cover and continue cooking until mushrooms are brown, then stir in seitan.
In a small bowl, whisk flour and water together until smooth, then add to the skillet along with soy sauce, garlic, and black pepper.
Cook, uncovered, over medium-low heat until thickened.
Cook soba according to package directions, adding salt to the cooking water.
Top with seitan mixture and serve.
.............................................................................
Recipe from Food for Life by Neal Barnard, M.D.; 
recipe by Jennifer Raymond, M.S., R.D.
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Buckwheat Pasta with Seitan

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Makes about 5 1-cup servings

Per 1-cup serving (with Italian Seasoning Mix): 133 calories; 1.8 g fat; 0.2 g saturated fat; 12.2% calories from fat; 0 mg cholesterol; 6.8 g protein; 24.7 g carbohydrate; 3.8 g sugar; 6 g fiber; 206 mg sodium; 67 mg calcium; 2.7 mg iron; 36.3 mg vitamin C; 458 mcg beta-carotene; 0.8 mg vitamin E



Directions

Serve these vegetables as a side dish, over couscous or brown rice, or wrapped up in a tortilla with salsa.
vegetable oil spray

  • 1 cup chopped broccoli
  • 1 cup chopped onions
  • 1–3 garlic cloves, chopped
  • 1 cup chopped bell peppers
  • 1 cup chopped zucchini or yellow squash
  • 1 cup chopped eggplant
  • Italian, Mexican, or Indian Seasoning Mix (see recipes below)
  • 1 15-ounce can garbanzo beans or black beans, drained and rinsed
  • Preheat oven to 400°F.

Spray jelly roll pan with vegetable oil spray.
Combine broccoli, onions, garlic, bell peppers, zucchini or yellow squash, and eggplant in a bowl.
Add your choice of Seasoning Mix.
Toss vegetables to coat.
Place vegetables in pan in a single layer.
Roast 10 minutes.
Take pan out of oven and spray tops of vegetables with vegetable oil spray.
Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.
Add beans and serve.
Add beans and serve.
Italian Seasoning Mix:
  • 2 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 2 teaspoons dried rosemary
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh parsley

Mexican Seasoning Mix:

  • 2 teaspoons ground cumin
  • 1 teaspoon dried basil
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh cilantro

Indian Seasoning Mix:

  • 1 teaspoon curry powder
  • 1 teaspoon garam masala
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh cilantro

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Recipe by Brie Turner-McGrievy, M.S. R.D.
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Sure-Fire Roasted Vegetables

Thursday, 15 January 2015

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Makes 1/4 cup

Per 1 tablespoon serving: 17 calories; 0.1 g fat; 0 g saturated fat; 3% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.8 g total carbohydrates; 3.3 g sugar; 0.1 g fiber; 175 mg sodium; 4 mg calcium; 0.1 mg iron; 0.8 mg vitamin C; 22 mcg beta-carotene; 0.1 mg vitamin E




Directions

 The mellow flavor of balsamic vinegar is delicious on salads.

  • 2 tablespoons balsamic vinegar
  • 2 tablespoons seasoned rice vinegar
  • 1 tablespoon ketchup
  • 1 teaspoon stone-ground mustard
  • 1 garlic clove, pressed

 Whisk vinegars, ketchup, mustard, and garlic together.
.............................................................................................
Recipe from Healthy Eating for Life to Prevent and Treat Cancer
         by Vesanto Melina, M.S., R.D.; recipe by 
                 Jennifer Raymond, M.S., R.D.
Posted by in , ,

Balsamic Vinaigrette

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Makes about 1 1/2 cups

Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E









Directions

 This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.

  • 1 12.3-ounce package firm silken tofu
  • 2 tablespoons lemon juice
  • 3 tablespoons seasoned rice vinegar
  • 1 tablespoon cider vinegar
  • 1 teaspoon garlic granules or powder
  • 1/2 teaspoon dried dill weed
  • 1/4 teaspoon salt

Combine all ingredients in a food processor or blender. Blend until completely smooth,
     1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.
............................................................................................................................
Recipe from Healthy Eating for Life to Prevent and Treat Cancer
            by Vesanto Melina, M.S., R.D.; recipe by
                  Jennifer Raymond, M.S., R.D.
Posted by in , ,

Perfect:Creamy Dill Dressing

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Makes 3/4 cup

Per 1 tablespoon serving: 4 calories; 0 g fat; 0 g saturated fat; 1.2% calories from fat; 0 mg cholesterol; 0.3 g protein; 0.7 g total carbohydrates; 0.1 g sugar; 0 g fiber; 304 mg sodium; 1 mg calcium; 0.1 mg iron 0 mg vitamin C; 0 mcg beta-carotene; 0 mg vitamin E
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Directions


  • 1/4 cup soy sauce
  • 1/4 cup rice vinegar
  • 1/4 cup water
  • 1/4 teaspoon minced fresh garlic
  • 1/4 teaspoon minced fresh ginger

Combine all ingredients in a covered jar. Shake to mix. Store in a covered jar in the refrigerator.
Variation: To make this into a Dijon-oriental dressing, add 2 teaspoons Dijon mustard.
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Recipe from The McDougall Quick and Easy Cookbook 
         by John A. and Mary McDougall
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Oriental Salad Dressing

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Makes 3/4 cup

Per 1 tablespoon serving: 8 calories; 0.1 g fat; 0 g saturated fat; 16.1% calories from fat; 0 mg cholesterol; 0.2 g protein; 1.6 g total carbohydrates; 0.6 g sugar; 0.1 g fiber; 5 mg sodium; 7 mg calcium; 0.1 mg iron; 2.5 mg vitamin C; 43 mcg beta-carotene; 0.1 mg vitamin E
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Directions


  • 3 tablespoons plain non-dairy yogurt
  • 3 tablespoons orange juice
  • 3 tablespoons chopped fresh cilantro or parsley
  • 2 tablespoons water
  • 2 tablespoons white wine vinegar
  • 2 tablespoons lime juice
  • 1 teaspoon chili powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin

Combine all ingredients in a covered jar. Shake to mix.
Use at once or refrigerate for later use.
................................................................................................
Recipe from The McDougall Quick and Easy Cookbook 
          by John A. and Mary McDougall
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Vinaigrette Dressing for dressing and dips

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Makes 4 servings

Per serving (1/4 of recipe): 161 calories; 6.9 g fat; 1 g saturated fat; 38.5% calories from fat; 0 mg cholesterol; 13.5 g protein; 14.9 g total carbohydrates; 3.8 g sugar; 6.5 g fiber; 308 mg sodium; 116 mg calcium; 4.4 mg iron; 25.3 mg vitamin C; 4125 mcg beta-carotene; 0.9 mg vitamin E
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Directions


  • 1/2 cup vegetable broth, divided
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 1 cup chopped carrots
  • 1 cup chopped fresh kale
  • 16 ounces low-fat tofu, drained and crumbled
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon dried basil

Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots.
  Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale
    is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.
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Recipe from Brie Turner-McGrievy, M.S., R.D.
Posted by in , ,

Tofu Scramble

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