Guest guest Posted August 9, 1999 Report Share Posted August 9, 1999 * Exported from MasterCook * Chiles Rellenos With Corn Recipe By :Vegetarian Times, March 1999, page 38 Serving Size : 6 Preparation Time :0:00 Categories : Side Dishes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large or 3 medium ears corn -- shucked Salt and ground black pepper -- to taste 8 poblano chile peppers 1/2 cup shredded queso fresco -- (4 oz.) OR sharp white cheddar cheese 3 scallions -- trimmed and minced 1 clove garlic -- minced 1/4 cup finely chopped fresh cilantro OR flat-leaf parsley 3 tablespoons currants or raisins -- (optional) 1 cup unbleached flour 1/3 cup liquid egg substitute OR 3 egg whites -- lightly beaten 3/4 cup unseasoned dry bread crumbs 1/4 cup stone-ground yellow or blue cornmeal 6 SERVINGS LACTO Here's a low-fat version of a popular dish that features the flavor of grilled corn but with only a minimal amount of cheese. To further reduce the fat, the chilies are coated with oil and baked instead of deep-fried. Preheat grill or broiler to high. Coat corn with nonstick spray and season with salt and black pepper. Grill corn or broil 4 inches from heat, turning occasionally, until the kernels are well browned, 2 to 3 minutes on all sides or up to 12 minutes in all. Transfer to a cutting board and let cool. When cool enough to handle, cut kernels off corn cobs and place in a medium bowl (you should have about 1 1/2 cups). Meanwhile, roast poblanos over a flame, on grill, or under broiler until nicely charred, about 3 minutes per side. Transfer to paper bag. Let cool for 15 minutes to loosen skins. When cool enough to handle, transfer to cutting board and scrape off and discard skin using a paring knife (wear plastic gloves when handling peppers). Set 6 poblanos aside. For remaining 2 poblanos, core, seed, and cut flesh into 1/4-inch pieces. Add to corn kernels. Stir in cheese, scallions, garlic, cilantro and currants (if using). Season with salt and black pepper if desired. Carefully make a 2-inch lengthwise cut in each reserved pepper, taking care not to tear skin. Using a melon ballet or spoon, scrape out core and seeds, leaving stem intact. Stuff each pepper with corn mixture. Preheat oven to 400 F. Place flour in shallow bowl, egg substitute in second bowl, and bread crumbs and cornmeal in third bowl (mix together crumbs and cornmeal with your fingertips). Dip each stuffed poblano in flour, shaking off excess, then in egg, then in crumb mixture. Place chilies on a nonstick baking sheet. Generously coat tops of peppers with nonstick spray. Bake until chilies are golden brown and the filling is hot, about 20 minutes. Recipe excerpted from Healthy Latin Cooking by Steven Raichlen (Rodale, 1998). PER SERVING: 252 CAL.; 10G PROT.; 5G TOTAL FAT (2G SAT. FATI; 43G CARB.; 10MG CHOL.; 197MG SOD.; 4G FIBER Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - Per serving: 82 Calories (kcal); trace Total Fat; (5% calories from fat); 4g Protein; 15g Carbohydrate; trace Cholesterol; 26mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Cuban Yuca Fries Recipe By :Vegetarian Times, June 1998, page 82 Serving Size : 4 Preparation Time :0:00 Categories : Side Dishes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds yuca peeled and thickly sliced Salt and ground black pepper Vegetable or peanut oil for frying 4 SERVINGS DAIRY-FREE Yuca, also called cassava, is a tuber that's popular in Latin American and African cooking. Place yuca slices in large saucepan and add enough cold water to cover. Bring to boil, reduce heat and simmer until yuca is tender but still a little firm, 20 to 30 minutes. Drain and let cool slightly. When cool enough to handle, cut yuca into 1/4-inch-wide strips, discarding any woody cores. In large skillet, heat 2 inches of oil to 360 degrees (or use a deep-fat fryer). Cook yuca pieces in batches, until golden brown. Drain on paper towels. Season with salt and pepper. Serve warm. PER SERVING: 179 CAL.; 3G PROT.; 7G TOTAL FAT (1G SAT. FAT); 27G GARB.; 0 CHOL.; 52MG SOD.; 1G FIBER. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 * Exported from MasterCook * Venezuelan Eggplant With Green Beans Recipe By :Vegetarian Times, March 1999, page 42 Serving Size : 6 Preparation Time :0:00 Categories : Beans And Legumes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large eggplants -- halved lengthwise 7 tablespoons olive oil 3 cloves garlic -- chopped 3 cups shiitake mushrooms stems removed and caps sliced 1/4 inch thick 1 cup green beans cut into 1-inch length OR thawed frozen green beans 1 1/2 teaspoons minced shallots 1 teaspoon minced garlic 3 ripe plum tomatoes -- diced Salt and freshly ground pepper -- to taste 1 tablespoon chopped cilantro leaves 1 tablespoon chopped fresh parsley leaves 6 SERVINGS VEGAN Eggplants are native to the Andes, but this recipe may have been developed by Arab immigrants-it's very similar to Middle Eastern recipes for eggplant. Preheat oven to 350 F. Peel eggplant and cut into 1-inch cubes. In medium bowl, combine eggplant, 6 tablespoons oil and chopped garlic. Toss to coat and let marinate at room temperature for 20 minutes. Spread eggplant on baking sheet. Roast until tender, about 20 minutes. In large skillet, heat remaining tablespoon oil over medium-high heat. Add mushrooms, green beans, shallots, minced garlic, tomatoes, and salt and pepper and cook, stirring, until vegetables are softened, 5 to 8 minutes. Add eggplant and mix to combine. Season with salt and pepper. Heat thoroughly. Serve sprinkled with cilantro and parsley. Recipe adapted from Bistro Latino by Rafael Palomino (Morrow, 1998). PER SERVING: 234 CAL.; 4G PROT.; 12G TOTAL FAT (2G SAT. FAT); 32G CARB.; 0 CHOL.; 18MG SOD.; 10G FIBER Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - Per serving: 558 Calories (kcal); 17g Total Fat; (24% calories from fat); 14g Protein; 105g Carbohydrate; 0mg Cholesterol; 24mg Sodium Food Exchanges: 5 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Quote Link to comment Share on other sites More sharing options...
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