Moosewood Restaurant Low-Fat Favorites

[Guest guest]

Here are three recipes I scanned this weekend. I made the Festive Black

Bean Chili for dinner Saturday night and we really enjoyed it.

 

Kathleen

 

Buster has placed only 1 MasterCook recipe in this file:

 

Festive Black Bean Chili

Cassoulet

Oven " Fries "

 

* Exported from MasterCook *

 

Festive Black Bean Chili

 

Recipe By : Moosewood Restaurant Low-Fat Favorites, page 161

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups chopped onions

2 garlic cloves -- minced or pressed

1/2 cup water

1 tablespoon ground cumin

1 tablespoon ground coriander

1 cup prepared Mexican-style red salsa *

2 red and/or green bell peppers -- chopped

3 cups cooked black beans

(two 15-ounce cans -- drained and rinsed)

3 cups canned whole tomatoes -- with juice

(28-ounce can)

2 cups fresh or frozen corn kernels

(11-ounce package)

salt to taste

Tabasco or other hot pepper sauce to -- to taste

1/4 cup chopped fresh cilantro -- or to taste

(optional)

 

This is a colorful black bean dish that requires little effort to make and

is attractive enough to serve on a special occasion. Serve plain or on

rice or polenta. If you have leftover chili, you could use it to make a

variation of Black Bean Chilaquile. Just use leftover chili, tortillas,

greens, and Cheddar cheese. The chili can replace the beans-and-corn layer

in the chilaquile-and the salsa layer, too, since this chili is already spicy.

 

*Prepared salsa gives this chili a " finished " flavor without a lot of

cooking. We recommend a clean-, crisp-flavored salsa, such as La Victoria

brand Casera Salsa or Pace brand Picante Sauce.

 

Serves 4 to 6. Total time: 35 minutes

 

In a covered soup pot, cook the onions and garlic in the water on high

heat, stirring frequently, for about 5 minutes. Add the cumin and

coriander and stir on high heat for a minute. Stir in the salsa and bell

peppers, lower the heat, cover, and simmer for about 5 minutes, stirring

occasionally. Add the black beans and tomatoes; simmer for 10 minutes.

Add the corn and continue to cook for 10 minutes. Add salt and Tabasco to

taste. Stir in the cilantro, if desired.

 

Per11-oz serving: 222 calories, 10.7 g protein, 2.0 g fat, 45.7 g

carbohydrates, .3 saturated fatty acids, .7 g polyunsaturated fatty acids,

3.6 g monounsaturated fatty acids, 0 mg cholesterol, 618 mg sodium, 3.8 g

total dietary fiber

 

MENU SUGGESTIONS: Smooth, sweet, baked winter squash is the perfect

complement for this sparky chili. Add a crisp green salad with Cumin

Yogurt Dressing and you have a wonderful meal. Or serve with Almost

Fat-Free Cornbread and Guacamole with Cottage Cheese with Sweet Potato Oven

" Fries " on the side. Coffee Angelfood Cake or Chocolate Cocoa Cake will

complete a festive meal.

 

Converted by MC_Buster.

 

 

 

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Nutr. Assoc. : 0 0 0 0 0 1325 3572 0 0 5305 0 3450 0 0 0 0 0

 

* Exported from MasterCook *

 

Cassoulet

 

Recipe By : Moosewood Restaurant Low-Fat Favorites, page 160

Serving Size : 4 Preparation Time :0:30

Categories : Beans And Legumes Main Dishes, Vegetarian

Potatoes Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 teaspoon olive oil

6 garlic cloves -- minced or pressed

1 1/2 cups chopped onions

1/2 teaspoon dried thyme

3 bay leaves

1/2 teaspoon dried marjoram

1 teaspoon minced fresh or dried rosemary

1/2 cup dry red wine

1 cup peeled and diced carrots

3/4 cup diced celery

1 cup diced potatoes

1 cup diced tomatoes

3/4 cup diced pepperoni seitan -- (see Note)

1 tablespoon molasses

1 tablespoon Dijon mustard

1 1/2 cups cooked kidney beans

(15-ounce can -- drained)

1 1/2 cups cooked cannellini beans

(15-ounce can -- drained)

salt and ground black pepper to taste

 

Serves 4 to 6

 

Cassoulet is the name for the classic baked bean dish that is popular

bistro fare throughout France. Although baking is the traditional method,

you can gently simmer our vegetarian version for 20 minutes on the stove

top instead.

 

Preparation time: 30 minutes, if using already cooked or canned beans

 

Baking time: 45 minutes.

 

Preheat the oven to 350 F. In a medium saucepan, warm the olive oil. Add

the garlic, onions, thyme, bay leaves, marjoram, and rosemary and saute for

2 minutes. Add the wine, cover, and simmer until the onions are soft,

about 5 minutes. Stir in the carrots, celery, potatoes, and tomatoes,

cover, and simmer 10 more minutes, stirring occasionally. Add the seitan,

molasses, mustard, and both kinds of beans. Return to a simmer, stirring

gently, just until the seitan and beans are heated through. Add salt and

pepper to taste. Transfer to a casserole dish that has been prepared with

cooking spray, cover, and bake for 45 minutes.

 

NOTE: Almost any highly flavored seitan will work in this dish, but if only

plain seitan is available, we suggest adding more herbs, garlic, and

mustard to taste.

 

Per 8-oz serving: 237 calories, 11.9 g protein, 1.7 g fat, 42.7 g

carbohydrates, .2 saturated fatty acids, .4 g polyunsaturated fatty acids,

..7 g monounsaturated fatty acids, 0 mg cholesterol, 164 mg sodium, 5.1 g

total dietary fiber

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Oven " Fries "

 

Recipe By : Moosewood Restaurant Low-Fat Favorites, page 326

Serving Size : 6 Preparation Time :0:10

Categories : Potatoes Side Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 pounds potatoes

(3 large potatoes)

1 tablespoon olive oil

1 tablespoon paprika

1 teaspoon ground cumin

salt to taste

 

These potatoes really will satisfy the urge for good, old-fashioned greasy

French fries, but they contain a lot less oil. They're good anytime, but

are especially popular as an after-school snack.

 

Serves 6. Preparation time: 10 to 15 minutes. Baking time: 45 to 60 minutes

 

Preheat the oven to 425F.

 

Wash the potatoes well and peel, if you wish. In a large bowl, stir

together the olive oil, paprika, and cumin and set aside. Cut the potatoes

lengthwise into slices no thicker than 'A inch. Then cut through the

stacked slices to make 1/2-inch-wide strips. Toss the potatoes in the oil

and spices until well coated. Arrange the potatoes in a single layer on a

baking sheet prepared with cooking spray or lightly oiled. Bake for 45 to

60 minutes, stirring occasionally, until the fries are golden and crisp.

Sprinkle with salt to taste and serve immediately.

 

VARIATIONS: For Sweet Potato Oven " Fries, " replace the white potatoes with

2 pounds of sweet potatoes (about 2 large sweet potatoes) and bake for 25

to 40 minutes.

 

For Spicy Oven " Fries " with an Indian flair, use either white potatoes or

sweet potatoes, replace the cumin and paprika with 1 teaspoon of garam

masala, 1 teaspoon of black mustard seeds, and 1/2 teaspoon of ground black

pepper, and add 1 tablespoon of fresh lemon juice to the spice and oil

mixture. Bake just until crisp.

 

Per 4.50-oz serving of all three versions: 131 calories, 2.3g protein, 2.7g

fat, 25.3g carbohydrates, .4g saturated fatty acids, .3g polyunsaturated

fatty acids, 1.8g monounsaturated fatty acids, 0mg cholesterol, 206 mg

sodium, 2.5g total dietary fiber

 

Converted by MC_Buster.

 

 

 

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schuller