Versatile Vegetarian Basics #2

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Buster has placed 3 recipes from Weight Watchers Versatile Vegetarian in

this file:

 

Peanut Sauce

Tomato Sauce

Vegetable Broth

 

Kathleen

 

 

* Exported from MasterCook *

 

Peanut Sauce

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 6 Preparation Time :0:00

Categories : Asian Beans And Legumes

Sauces And Marinades

 

Amount Measure Ingredient -- Preparation Method

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1 cup rinsed drained canned chickpeas

1/4 cup Vegetable Broth

1/4 cup creamy natural peanut butter

1 tablespoon soy sauce

1 garlic clove -- minced

1/4 teaspoon hot chile paste -- up to 1/2

1 tablespoon minced cilantro -- (optional)

 

Makes 6 servings

 

Craving the taste of peanuts but not all the fat? This nutty, spicy Thai

condiment is traditionally served as a dipping sauce with the grilled

vegetable skewers called satays. It's also wonderful tossed with cold

pasta noodles; or spread it on wedges of pita bread for a filling snack.

It will keep in the refrigerator up to 1 week; just thin it with water to

the consistency you prefer.

 

In a food processor or blender, puree the chickpeas, broth, peanut butter,

soy sauce, garlic and chile paste. Thin with a few tablespoons water, if

necessary, to the desired consistency. Refrigerate in an airtight

container up to 1 week. Sprinkle with the cilantro (if using) just before

serving.

 

SERVING PROVIDES: 1 Protein/Milk, 1 Fat.

 

PER SERVING: 146 Calories, 8 g Total Fat, 2 g Saturated Fat, 0 mg

Cholesterol, 314 mg Sodium, 13 g Total Carbohydrate, 4 g Dietary Fiber, 6 g

Protein, 21 mg Calcium . 3 POINTS

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Tomato Sauce

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 8 Preparation Time :0:00

Categories : Sauces And Marinades Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons vegetable oil

2 onions -- chopped

2 garlic cloves -- minced

35 ounces canned Italian tomatoes -- (no salt added)

1/4 teaspoon salt

 

Makes 4 cups (8 servings)

 

Most commercial tomato sauces are loaded with sodium. Make a huge batch of

this sauce when canned Italian tomatoes are on sale and freeze in 1- and

2-cup portions. If you want a chunky sauce, don't press the sauce through

the sieve. We've deliberately omitted the herbs and spices from this sauce

to keep it versatile. As you use the sauce, stir in basil and oregano for

Italian recipes, chili powder and cumin for a Mexican flavor, or even brown

sugar and vinegar for a barbecue sauce.

 

1. In a large nonstick skillet, heat the oil. Add the onions; cook,

stirring as needed, until softened, about 5 minutes. Add the garlic; cook,

stirring, 1 minute. Stir in the tomatoes and salt; cook until thickened,

about 15 minutes.

 

2. Transfer to a blender or food processor and puree. Transfer to a sieve

and press through with a spatula. Refrigerate, covered, up to 1 week, or

freeze up to 3 months.

 

SERVING PROVIDES: 1 Fruit/Vegetable.

 

PER SERVING: 48 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg

Cholesterol, 90 mg Sodium, 8 g Total Carbohydrate, 3 g Dietary Fiber, 2 g

Protein, 41 mg Calcium . 0 POINTS

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Vegetable Broth

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 12 Preparation Time :0:00

Categories : Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons vegetable oil

3 carrots -- chopped

2 leeks -- cleaned and sliced

2 celery stalks including leaves, -- chopped

2 onions -- chopped

1/4 cup tomato paste -- (no salt added)

4 parsley sprigs

6 basil leaves

4 garlic cloves

8 peppercorns

1 bay leaf

 

Makes 6 cups (12 servings)

 

Vegetable Broth can be hard to find sometimes; keep this easy vegetable

broth on hand because the store-bought variety can also be expensive. To

freeze it, spray a 12-cup muffin tin with nonstick cooking spray; ladle 1/4

cup broth into each cup and freeze. When the broth is solid, pop each out

of the tin and freeze in resealable freezer bags.

 

1. In a large saucepan, heat the oil. Add the carrots, leeks, celery and

onions; cook, stirring as needed, until softened, about 10 minutes. Stir

in the tomato paste, parsley, basil and garlic; cook 1 minute.

 

2. Add the peppercorns, bay leaf and 7 cups water; bring to a boil.

Reduce the heat and simmer, covered, about 1 hour. Strain, discarding the

solids. Refrigerate, covered, up to 1 week, or freeze up to 3 months.

 

SERVING PROVIDES: 17 Bonus Calories.

 

PER SERVING: 17 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg

Cholesterol, 41 mg Sodium, 4 g Total Carbohydrate, 0 g Dietary Fiber, 0 g

Protein, 0 mg Calcium . 0 POINTS

 

Converted by MC_Buster.

 

 

 

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schuller