Vegan Vegetables

[Guest guest]

Citrus Broccoli

Confetti Cabbage

Spiced Carrots Polynesian

 

* Exported from MasterCook Mac *

 

Citrus Broccoli

 

Recipe By : The Low Fat Cookbook, Oxmoor House

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1 1/2 pounds fresh broccoli

1 tablespoon reduced calorie margarine

1 tablespoon all-purpose flour

1 teaspoon grated orange peel

3/4 cup fresh orange juice

 

Trim off large leaves of broccoli and remove tough ends of lower

stalks. Wash broccoli thoroughly, and cut into flowerets. Arrange

flowerets in a vegetable steamer over boiling water. Cover and steam

3-5 minutes until crisp tender. Transfer to a serving bowl, and keep

warm.

 

Melt margarine in a small heavy saucepan over medium heat. Add flour,

stirring until smooth. Cook 1 minute, stirring constantly. Combine

orange rind and orange juice. Gradually add orange juice mixture to

flour mixture; cook, stirring constantly, until mixture is thickened

and bubbly. Pour sauce evenly over broccoli.

 

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Per serving (excluding unknown items): 305 Calories; 3g Fat (7%

calories from fat); 22g Protein; 61g Carbohydrate; 0mg Cholesterol;

186mg Sodium

Food Exchanges: 1/2 Starch/Bread; 7 Vegetable; 1 1/2 Fruit

 

 

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* Exported from MasterCook Mac *

 

Confetti Cabbage

 

Recipe By : The Low Fat Cookbook, Oxmoor House

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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6 cups cabbage -- shredded

1 cup celery -- diced

1 cup tomato -- seeded and chopped

1/2 cup sweet red pepper -- chopped

1/2 cup onion -- chopped

1/2 cup water

1/4 cup cider vinegar

3/4 teaspoon caraway seeds

1/2 teaspoon salt

 

Combine all ingredients in a large Dutch oven.Bring to a boil. Cover,

reduce heat to medium, and cook 5 minutes or until vegetables are

crisp-tender, stirring frequently.

 

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Per serving (excluding unknown items): 219 Calories; 2g Fat (8%

calories from fat); 10g Protein; 49g Carbohydrate; 0mg Cholesterol;

1271mg Sodium

Food Exchanges: 8 1/2 Vegetable

 

 

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* Exported from MasterCook Mac *

 

Spiced Carrots Polynesian

 

Recipe By : The Low Fat Cookbook, Oxmoor House

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons reduced calorie margarine

1/2 cup unsweetened pineapple juice

1 tablespoon brown sugar

1/2 teaspoon ground nutmeg

1/8 teaspoon salt

1/8 teaspoon white pepper

4 cups sliced carrot

1 medium onion -- sliced and separated

2 tablespoons chopped parsley

 

Melt margarine in Dutch oven over medium heat. Add pineapple juice

and next 6 ingredients; bring to a boil. Cover, reduce heat, and

simmer 10-12 minutes or until carrot is crisp tender.

 

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Per serving (excluding unknown items): 378 Calories; 2g Fat (4%

calories from fat); 7g Protein; 89g Carbohydrate; 0mg Cholesterol;

437mg Sodium

Food Exchanges: 11 Vegetable; 1 Fruit; 1 Other Carbohydrates

 

 

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