Wednesday, January 23, 2013

[MC-AllEthnic-Recipes] Walnut-Dusted Fettuccine with Caramelized Vegetables - Mediterranean

 

                      
* Exported from MasterCook *

           Walnut-Dusted Fettuccine with Caramelized Vegetables

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 20%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3        Tablespoons  olive oil
  1             medium  sweet yellow onion -- chopped
  3             cloves  garlic -- chopped
  1           teaspoon  dried thyme
     1/2      teaspoon  dried savory
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper
     1/3           cup  cider vinegar
     1/3           cup  light brown sugar
  1                cup  vegetable stock
  1             medium  green bell pepper -- diced
  1             medium  butternut squash -- peeled, halved, seeded, and cut into 1/2-inch dice
  8             ounces  white mushrooms -- lightly rinsed, patted dry, and halved or quartered depending on size
  1              pound  fettuccine
  2        Tablespoons  minced fresh flat-leaf parsley
     1/2           cup  ground toasted walnuts

In a large skillet, heat 2 tablespoons of oil over medium heat. Add the
onion. Cover and cook until softened, about 5 minutes. Stir in the garlic,
thyme, savory, salt, and black pepper. Reduce heat to low. Stir in the
vinegar and sugar and simmer, stirring to blend the flavors and dissolve
the sugar, about 5 minutes. add the stock, bell pepper, and squash. Cover
and cook until softened, stirring occasionally, about 15 minutes. Stir the
mushrooms into the vegetables and simmer until all the vegetables are
tender, about 5 minutes longer. Keep covered and warm over low heat.

While the vegetables are cooking, cook the fettuccine in a large pot of
boiling salted water over medium-high heat, stirring occasionally, until
al dente, about 10 minutes. Drain well and return it to the pot. Toss with
the vegetable mixture and the remaining 1 Tablespoon oil. Sprinkle with
parsley and walnuts and serve hot.

Makes 4 servings

AuthorNote: Caramelizing the vegetables adds a savory-sweet richness to
this chunky sauce. I like to serve it over fettucine, but a short sturdy
pasta shape such as penne works nicely as well. A dusting of ground
walnuts contributes a rich finish to the dish.

VARIATIONS: Substitute diced sweet potatoes for the butternut squash. Stir
2 cups of chopped steamed brocoli florets or roasted halved Brussel
sprouts into the finished dish just before serving for added color.

Splurge a Little: Toss the pasta with a couple tablespoons of walnut oil
before adding the sauce.

Cuisine:
  "Mediterranean"
Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2012"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 890 Calories; 19g Fat (18.8%
calories from fat); 25g Protein; 163g Carbohydrate; 13g Dietary Fiber; 1mg
Cholesterol; 708mg Sodium.  Exchanges: 9 Grain(Starch); 1/2 Lean Meat; 1
1/2 Vegetable; 3 Fat; 1 Other Carbohydrates.

NOTES : Less than $2.00 per serving.

Nutr. Assoc. : 0 5203 0 0 0 0 0 0 0 0 0 0 4204 0 0 5758

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[MC-AllEthnic-Recipes] Thai Lettuce Wrap with Peanut Sauce - 2 pts plus; 15.7g carbs; 1.3g fiber (wrap alone)

 

                      
* Exported from MasterCook *

                   Thai Lettuce Wraps with Peanut Sauce

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Thai Peanut Sauce -- to taste
     1/2           cup  cooked brown rice
  1                     cucumber -- sliced thinly
  1                cup  cubed tofu
  1                     carrot -- shredded
  6                     lettuce leaves
  3                     green onions -- sliced (optional)
                        bean sprouts -- (optional)
                        fresh cilantro -- (optional)
                        juice of lime wedges -- (optional)

Prepare the peanut sauce first and set aside so the flavors can intensify
while you assemble the wraps.

Spoon all remaining ingredients, except lime wedges, into lettuce wraps.

Squeeze fresh lime juice over the top if desired.

Drizzle with Thai Peanut Sauce and serve.

Makes 6

Lettuce wraps alone (1 wrap, no Peanut Sauce); 82 cals (8% fat); 0.7g fat;
15.7g carbs; 1.3g fiber; 1.6g sugars; 3.6g protein
Thai Peanut Sauce: (1 Tablespoon): 19 cals (66% fat); 1.4g fat; 1g carbs;
0g sugars; 0g fiber; 0.9g protein.

AuthorNote: These cool and refreshing lettuce wraps make for a quick
lunch, especially if you already have cooked rice on hand.

Thai Peanut Sauce
1 Tablespoon peanut butter
1 Tablespoon warm water
1 Tablespoon sweet chili sauce
juice of 1 lime wedge
2 teaspoons low-sodium soy sauce
1 1/4 teaspoon rice vinegar
few light dashes of garlic powder (granulated)
few light dashes of ground ginger
1 to 2 drops Sriracha, (Asian hot sauce)
1 Tablespoon nondairy milk

In a small microwave-safe bowl, combine the peanut butter, water, chili
sauce, lime juice, low-sodium soy sauce, rice vinegar, garlic powder and
ground ginger, and hot sauce. If you're using unsweetened peanut butter,
you might also want to include a drop or two of agave nectar.

Microwave for 20 seconds, whisk, then whisk in nondairy milk.

Taste, adding more hot sauce as deired.

Makes 4 one-tablespoon servings

Thai Peanut Sauce: (1 Tablespoon): 19 cals (66% fat); 1.4g fat; 1g carbs;
0g sugars; 0g fiber; 0.9g protein.

AuthorNote: This creamy Asian-inspired peanut sauce is great as a dipping
sauce or salad dressing.

Description:
  "21% fat cals per one wrap with 1 Tablespoon sauce"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 


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[MC-AllEthnic-Recipes] Sweet Potato Dal - Indian Vegan; 5 pts plus

 

                      
* Exported from MasterCook *

                         Sweet Potato Dal - Vegan

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 5%)           Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  sweet potato -- skinned & diced into 1/2" cubes
  1              small  onion -- finely chopped
  3                     garlic cloves -- minced
  1              pinch  red pepper flakes -- to 2 pinches
     1/4      teaspoon  turmeric
     1/4      teaspoon  garam masala
  1                cup  vegetable broth, ready-to-serve -- plus an additional 1/2 cup, if necessary
     1/2           cup  dried red lentils
  4               cups  spinach -- trimmed and washed thoroughly
                        salt -- to taste

Line a medium pot with a thin layer of water and saute onion and garlic
for a minute.

Add a pinch or two of red pepper flakes and continue to cook until all the
water has cooked off.

Add turmeric and 1/4 teaspoon garam masala and stir to coat.

Add I cup of broth and uncooked lentils and bring to a boil. 

Once boiling, reduce heat to low, cover, and simmer for about 5 minutes.

Add sweet potatoe, bring to a boil again, and reduce to low and simmer,
until lentils are fully cooked (they expand and the sauce thickens), about
5 minutes more. Check this periodically to see if you need additional
broth (I tend to add an extra 1/2 cup, but it can vary).

Once lentils are cooked and sweet potatoes fork tender, taste.

Add more garam masala as desired (I like to add another 1/4 teaspoons, but
some blends are stronger than others).

Add spinach, continuing to stir until spinach cooks down and softens.

Season with salt to taste and serve.

Serves 2

Per serving: 232 cals (>1% fat cals); 0.9 g fat; 42.2g carbs; 17.7g fiber;
4.7g sugars; 15.4g protein.

AuthorNote: This soup is dal-icious! It's so flavorful you'll want seconds
- and thirds!

ChupaNote: I used organic baby spinach and did need the extra 1/2 cup
broth.

Cuisine:
  "Indian"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 336 Calories; 2g Fat (5.9% calories
from fat); 20g Protein; 61g Carbohydrate; 14g Dietary Fiber; 0mg
Cholesterol; 565mg Sodium.  Exchanges: 1 Grain(Starch); 1 1/2 Vegetable; 0
Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Spinach Scallion Pancakes - Vegan - 2 pts plus; 19g carbs; 1.8g fiber

 

                      
* Exported from MasterCook *

                    Spinach Scallion Pancakes - Vegan

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  cornmeal
     1/4           cup  whole wheat flour
  1           teaspoon  baking soda
     1/4      teaspoon  salt
  1                cup  nondairy milk
  2               cups  coarsely chopped spinach
  5                     scallions -- sliced
     1/2      teaspoon  baking soda
                        cayenne powder -- to taste (optional)
                       

Whisk cornmeal, flour, baking soda, and salt together.

Add nondairy milk and stir until almost combined.

Add spinach, scallions, and hot sauce, mixing until well combined. If you
want a spicy pancake, add more hot sauce or cayenne powder and let the
batter rest for 10 to 15 minutes.

If your barter appears to be too runny (it should be thick - thicker than
regular pancake batter), add more cornmeal.

Meanwhile, heat a nonstick skillet or lightly grease a regular skillet.
You'll know it's ready when you drop a little water on it and it bubbles.

Reduce heat to medium.

Add exactly 1/4 cup of the mixture to the skillet, and then spread around
into a pancake, about double the size of what it looks like when you first
plopped it down.

Once the bottom side is cooked, about 30 to 45 seconds, flip it over. It's
ready when you can slide the spatula underneath.

Cook on the other side for 30 to 45 seconds, then flip back over and press
down using the back of the spatula. Flip and repeat a few more times,
making sure it's cooked through. Repeat.

Makes 6

Chef's Note: If your cornmeal is coarse and not fine, grind it down in
your blender until it has the consistency of regular flour, or close to
it, otherwise the pancakes may end up gritty.

Per serving: 94 cals (7% fat cals); .07g fat; 19g carbs; 1.8g fiber; 2.5g
sugar; 3.7g protein.

AuthorNote: Don't let the title "pancakes" fool you: these pancakes are
savory. They remind me of the scallion pancakes you often see as an
appetizer at Asian restaurants, but with added flavor from the spinach. I
like to serve them with hot sauce, salsa, or Asian chili sauce.


Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 113 Calories; trace Fat (3.5%
calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 414mg Sodium.  Exchanges: 1 Grain(Starch); 0 Vegetable; 0
Fat; 1/2 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 58582 2687 0 0 272 0

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[MC-AllEthnic-Recipes] Shiitake Miso Soup - Japanese Vegan - 3 pts plus; 28g carbs; 5.2g fiber

 

                      
* Exported from MasterCook *

                        Shiitake Miso Soup - Vegan

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 15%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     green onions
  2               cups  water
  1                cup  sliced shiitake mushrooms
  1              pinch  red pepper flakes
  1         Tablespoon  yellow miso
                        low-sodium soy sauce -- (optional)
                        kelp -- (optional)

Cut off the rooty bottom of the green onions and discard. Then slice the
white and light green parts of the green onions, and set aside.

Line a medium pot with a think layer of water.

Add mushrooms and saute over high heat until the mushrooms start to
soften.

Add the red pepper flakes and 1 Tablespoon of miso and cook for a few
seconds, stirring to combine the miso with the water and prevent clumps.

Add onions and remaining water and bring to a near-boil.

Once the soup is about to start boiling, reduce heat to low.

Taste, adding more miso as desired (I usually add a total of 2 1/2
Tablespoons, but all misos are different). Since some misos are less salty
than others, you may need to add a splash of low-sodium soy sauce, too. If
you like your miso soup to have a fish flavor (as it's traditionally
served at restaurants), add kelp to taste.

Add any other ingredients you'd like and continue to simmer until
everything is cooked and warm.

Turn off the heat and let rest for 5 minutes, giving the flavors a chance
to enhance.

Serves 1

Chef's Note: If you used dried shiitake mushrooms, you'll need to
rehydrate them in hot water first. Save the water for the broth, but be
sure to strain it first to remove the grit. Approximately 1/2
cup of dried shiitakes equals 1 cup fresh mushrooms.

Per serving: 128 cals (11% fat cals); 1.5g fat; 28g carbs; 5.2g fiber;
7.4g sugars; 5.1g protein.

AuthorNote: I often call this "feel-better soup" because it's the one soup
I yearn for when I'm sick. You can also extend the servings by cleaning
out your fridge. Try adding greens, leftover noodles or rice, cubed tofu,
etc. I also like to add 1 teaspoon of minced fresh ginger for variety.

Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 750 Calories; 3g Fat (3.2% calories
from fat); 25g Protein; 186g Carbohydrate; 29g Dietary Fiber; 0mg
Cholesterol; 678mg Sodium.  Exchanges: 11 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 0 Fat.


Nutr. Assoc. : 0 0 901365 0 0 0 0

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[MC-AllEthnic-Recipes] Salsa Rice and Red Beans - TexMex Vegan

 

                      
* Exported from MasterCook *

                    Salsa Rice and Red Beans - TexMex

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 15%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  olive oil
  1             medium  yellow onion -- chopped
  3             cloves  garlic -- chopped
  1                cup  long-grain brown rice
  2               cups  water
                        salt
  3               cups  cooked dark red kidney beans -- or 2 (15.5 oz) cans, drained & rinsed
  28            ounces  canned diced tomatoes -- (1 can) drained
  4             ounces  canned diced green chiles -- mild or hot, drained
  1           teaspoon  chili powder
     1/2      teaspoon  dried oregano
     1/2      teaspoon  ground cumin
     1/4      teaspoon  black pepper
     1/2           cup  Cheezee Sauce -- (optional) or other vegan cheese-like sauce
  1              large  ripe tomato -- diced
  3                     green onions -- minced (optional)

In a large skillet, heat the oil over medium heat. Add the onion, cover
and cook until softened, about 5 minutes. Add the garlic and cook for 30
seconds longer. Stir in the rice and water. Add salt to taste, cover and
simmer until the rice is tender, 35 to 45 minutes.

Stir in the bens, tomatoes, chiles, chili powder, oregano, cumin, and
pepper. Simmer to heat through and blend the flavors, about 10 minutes.
Taste and adjust the seasonings, if necessary.

Serve hot, drizzled with the cheezee sauce, if using, the diced tomatoes
and the green onions, if using.

Makes 4 servings

AuthorNote: This easy and flavorful skillet supper is ideal for buy
weeknights. If you have rice that is already cooked, it can be put
together even faster (just eliminate the 2 cups of water used for cooking
the rice). For a real shortcut, used bottled tomato salsa in place of the
onion, garlic, canned tomatoes, and chiles. If you can find tomato salsa
on sale, this shortcut can save you money as well as time. Depending on
the heat of your salsa and chiles, this can be as mild or as spicy as you
like.

Splurge a Little: Garnish with a diced ripe avocado.



Vegan Cheezee Sauce
     2/3           cup  nutritional yeast
  3        Tablespoons  cornstarch
  1 1/4      teaspoons  salt
     1/2      teaspoon  garlic powder
  2               cups  plain unsweetened soy milk -- or water
  1         Tablespoon  olive oil
  2          teaspoons  fresh lemon juice
  2          teaspoons  apple cider vinegar
  1           teaspoon  yellow mustard

In a medium saucepan, combine the yeast, cornstarch, salt, and garlic
powder. Turn the heat on medium and whisk in the soy milk. Cook, stirring,
until the sauce thickens, about 1 minute.

Remove from the heat and stir in the oil, lemon juice, vinegar, and
mustard. The sauce is now ready to use. If not using right away,
refrigerate the sauce in a container with a tight-fitting lid, where it
will keep for several days.

Makes about 2 1/2 cups (10 one-quarter cup servings)

AuthorNote: This thick, flavorful sauce is drastically less expensive than
commercial cheese alternatives - and it tastes better than many of them,
too. Use it in a casseroles or Mexican rice and bean bake, as a topping
for grain and vegetable dishes such as nacho taco salad, drizzled onto
your favorite pizza, or anytime a cheesy flavor is in order.

Per Serving (excluding unknown items): 40 Calories; 2g Fat (50.1% calories
from fat); 2g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
279mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates.

Cuisine:
  "TexMex"
Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 456 Calories; 6g Fat (11.1%
calories from fat); 20g Protein; 84g Carbohydrate; 15g Dietary Fiber; 0mg
Cholesterol; 738mg Sodium.  Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat;
1 1/2 Vegetable; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 4709 0 0 0 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Radiatore with Escarole and White Beans - Italian

 

                      
* Exported from MasterCook *

                 Radiatore with Escarole and White Beans

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 20%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  escarole head
  1              pound  radiatore -- or other bite-size pasta
  3        Tablespoons  olive oil
  3             cloves  garlic -- minced
     1/3      teaspoon  crushed red pepper -- 1/4 to 1/2 teaspoon or to taste
  1 1/2           cups  cooked white beans -- or 1 (15.5 ounces) can, rinsed & drained
                        salt and black pepper

In a large pot of boiling water, cook the escarole over medium-high heat
until tender, about 10 minutes. Drain well, then coarsely chop and set
aside.

In a large pot of boiling salted water, cook the pasta over medium-high
heat,stirring occasionally until al dente, about 10 minutes. Drain well,
drizzle with 1 Tablespoon of the oil, and toss to coat. Set aside.

In a large pot, heat the remaining 2 Tablespoons oil over medium heat. Add
the garlic and cook until fragrant, 30 seconds. Stir in the crushed red
pepper, beans, and cooked escarole and season with salt and black pepper.
Add the cooked pasta and toss gently to combine and heat through. Add a
few tablespoons of water or a little more oil, if necessary, to coat the
pasta. Add a few more grinds of black pepper and serve hot.


Serves 4

AuthorNote: To save pot-washing time, I use the same pot for all three
steps: Cook the greens, cook the pasta, then let the pasta sit in the
colander while you heat the oil in the same pot. If escarole is
unavailable, substitute curly endive (chicory) or kale. Tender,
quick-cooking greens such as spinach or chard may also be used, but they
just require a light blanching before chopping for the recipe. 

Cuisine:
  "Italian"
Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 630 Calories; 12g Fat (17.6%
calories from fat); 23g Protein; 107g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 37mg Sodium.  Exchanges: 6 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 2 Fat.

NOTES : Less than $1.50 per serving.

Nutr. Assoc. : 0 848 0 0 0 0 0

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