Guest guest Posted August 21, 2002 Report Share Posted August 21, 2002 Almost Hungarian Goulash 6 servings 1 teaspoon vegetable oil 2 cloves minced garlic 1 cup chopped onions 3 cups sliced mushrooms 2 cups tomato juice 2 16 oz. cans kidney beans, rinsed and drained 1 tablespoon lemon juice 1 teaspoon sugar 1 teaspoon paprika 1/16 teaspoon ground cloves salt and pepper, to taste 3 tablespoons all-purpose flour 1/4 cup water 1/2 to 1 cup nonfat sour cream 8 ounces egg noodles, cooked Heat oil in a nonstick medium saucepan over medium heat; add garlic and cook several minutes, until lightly browned. Add onions, mushrooms, and 1/2cup of the tomato juice. Cover and cook 10 minutes, stirring several times. Add remaining ingredients, EXCEPT flour, water, sour cream and noodles. Reduce heat to low, cover and cook 15 minutes. In a cup, stir water into flour, mixing until smooth. Add to saucepan. Cook 5 minutes, stirring frequently. Remove from heat, stir in sour cream. Serve over hot cooked noodles Nutrition Facts Amount Per Serving: Calories 722 - Calories from Fat 28 Percent Total Calories Fat 4%, Protein 25%, Carbohydrate 72% Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 36mg, Sodium 381mg, Total Carbohydrate 129g, Dietary Fiber 10g, Protein 44g, Vitamin A 714 units, Vitamin C 26 units, Calcium 0 units, Iron 17 units ********************************************************************* Asian Vegetables & Noodles 4 servings 4 ounces vermicelli, (uncooked) broken into 2-inch pieces 1 1/4 cups fat-free chicken broth 1 16 oz. package frozen vegetables, carrots,cauliflower,green beans (thawed) 1 teaspoon minced garlic 1 teaspoon minced gingeroot 1 teaspoon jalapeno, finely chopped, seeded (or 1/4 teaspoon crushed red pepper flakes) 2 tablespoons apple juice 1/4 teaspoon salt 2 teaspoons sesame oil GARNISH: 1/2 cup sliced green onions 1/4 cup unsalted dry roasted peanuts In a large pot, combine vermicelli and chicken broth; bring to a boil over medium-high heat. Reduce heat; cover and simmer 5 minutes; stirring occasionally. Add vegetables, garlic, gingerroot, chile, apple juice, salt and oil; stir to combine. Increase heat to medium; cover and cook an additional 8 minutes or until vermicelli is tender and vegetables are crisp-tender, stirring occasionally. Sprinkle with onions and peanuts Nutrition Facts Amount Per Serving: Calories 277 - Calories from Fat 70 Percent Total Calories Fat 25%, Protein 16%, Carbohydrate 59% Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Sodium 388mg, Total Carbohydrate 41g, Dietary Fiber 2g, Protein 11g, Vitamin A 4919 units, Vitamin C 10 units, Calcium 0 units, Iron 3 units ************************ Asparagus Casserole 2 servings 1 tablespoon Fleischmann's margarine 1 tablespoon white unbleached flour 1 cup 1% lowfat milk 4 sliced large hard boiled eggs 1 1/2 cups cooked, cut asparagus salt and pepper, to taste 1/2 cup whole wheat bread crumbs crushed red pepper 3 tablespoons Fleischmann's margarine Preheat oven to 350°. Place eggs (I cook up an extra in case of breakage) in saucepan; add enough cold water to come to at least one inch above the eggs. Add 1 Tablespoon salt to the water. Heat rapidly to boiling. Remove from heat; cover; let stand 22 to 28 minutes. Immediately pour cold water over eggs to stop further cooking. Tap egg to crack shell; roll egg back and forth to loosen shell. Peel off eggshell under cold water. Cut asparagus into 1-inch pieces, cut on the diagonal. Steam. Make the buttered bread crumbs (saute 1/2 cup dry bread crumbs in 3 TBS margerine). Melt the margerine, blend in the flour, and gradually stir in the milk. Bring to a boil, stirring until mixture thickens, Fold in the eggs, asparagus, salt and freshly ground pepper, sprinkle with crushed red pepper (to taste). Pour into a 1-quart buttered baking dish, sprinkle with the crumbs and bake, uncovered for 15 minutes. Makes 4 side servings or 2 main-dish servings. Note: Would you like to make your own bread crumbs to ensure freshness. Cut 8 slices of bread into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 15 to 20 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 ½ cups. Nutrition Facts Amount Per Serving: Calories 263 - Calories from Fat 124 Percent Total Calories Fat 47%, Protein 31%, Carbohydrate 22% Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 4g, Cholesterol 429mg, Sodium 404mg, Total Carbohydrate 14g, Dietary Fiber 1g, Protein 20g, Vitamin A 2202 units, Vitamin C 33 units, Calcium 0 units, Iron 2 units ****************************** Avocado Deluxe Sandwich 1 serving 1 tablespoon nonfat mayonnaise dressing 1/2 cup alfalfa sprouts 1/2 ripe, sliced large tomato 1/2 ripe, sliced avocado 1 slice Wisconsin Colby Cheese 2 slices whole wheat bread, or health nut Combine all for a wonderful sandwich. Suggestion: slightly mash the avocado before putting it on the bread...this stops it from slipping out of the finished sandwich. Nutrition Facts Amount Per Serving: Calories 366 - Calories from Fat 159 Percent Total Calories Fat 43%, Protein 10%, Carbohydrate 47% Totals and Percent Daily Values (2000 calories): Fat 18g, Saturated Fat 3g, Cholesterol 3mg, Sodium 500mg, Total Carbohydrate 43g, Dietary Fiber 4g, Protein 9g, Vitamin A 1274 units, Vitamin C 35 units, Calcium 0 units, Iron 3 units ************************ Bean Patties 4 servings 1 16 oz. can garbanzo beans, rinsed and well-drained 1/2 cup shredded lowfat cheddar cheese 1/4 cup dry bread crumbs 2 tablespoons chopped green onions 1 teaspoon Worcestershire sauce 1/4 teaspoon pepper 1/8 teaspoon salt 1 egg white 4 hamburger whole wheat buns 4 slices large tomato 4 lettuce leaves Spray a 10-inch nonstick skillet with cooking spray. Mash the beans in a medium bowl. Mix in the cheese, bread crumbs, onions, worcestershire sauce, pepper, salt and egg white. Shape mixture into 4 patties. Cook patties over medium heat about 5 minutes on each side, until lightly browned. Serve on a bun with tomato, lettuce and regular burger stuff Note: Would you like to make your own bread crumbs to ensure freshness. Cut 8 slices of bread into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 15 to 20 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 ½ cups. Nutrition Facts Amount Per Serving: Calories 427 - Calories from Fat 70 Percent Total Calories Fat 16%, Protein 21%, Carbohydrate 63% Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 9mg, Sodium 719mg, Total Carbohydrate 67g, Dietary Fiber 5g, Protein 22g, Vitamin A 1292 units, Vitamin C 54 units, Calcium 0 units, Iron 5 units **************************** Black-Eyed Pea Croquettes 8 servings 1 cup black-eyed peas, soaked overnight 2 cups fresh bread crumbs 2 ounces brazilnuts, ground 1 cup lowfat cheddar cheese, grated 1 clove minced garlic 1 teaspoon marjoram 1 teaspoon dried sage salt and pepper, (to taste) COATING: 1 egg white, beaten Seasoned flour or dry breadcrumbs 1. Drain the beans. Cover with fresh water in pressure cooker and cook for 20 minutes...til tender. (Or, after draining, cover with water in a pot and bring to a boil; lower heat, cover and simmer about 45 minutes...until tender.) 2. Drain the beans and mash them. Mix with all the other ingredients and season to taste. The mixture should be quite moist. Chill for an hour or two or until firm. 3. Shape into 8 croquettes about 1/2-inch thick. Dip first into beaten egg white and then into seasoned flour or breadcrumbs. Shallow fry in oil for 4-5 minutes on each side. Eat with catsup or chili sauce. For a different texture, use cooked short grain rice, millet or buckwheat instead of the breadcrumbs. Freezes well. Note: Would you like to make your own bread crumbs to ensure freshness. Cut 8 slices of bread into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 15 to 20 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 ½ cups. Nutrition Facts Amount Per Serving: Calories 217 - Calories from Fat 78 Percent Total Calories Fat 36%, Protein 20%, Carbohydrate 44% Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 3g, Cholesterol 9mg, Sodium 369mg, Total Carbohydrate 24g, Dietary Fiber 0g, Protein 11g, Vitamin A 28 units, Vitamin C 1 units, Calcium 0 units, Iron 2 units ************************* Broccoli & Tofu 2 servings 1/4 cup peanut butter, unprocessed 1/4 cup hot water 2 tablespoons cider vinegar 1 tablespoon tamari 1 tablespoon blackstrap molasses 1/4 teaspoon crushed red pepper 1/2 pound chopped fresh broccoli 3 to 4 tablespoons Vegetable Broth, and a spritz of vegetable spray 1 teaspoon grated fresh ginger root 2 cloves minced garlic 1/2 pound firm tofu, cut into small cubes 1 cup thinly sliced onion 1/2 cup raw Virginia peanuts, coarsely chopped 1 1/2 tablespoons tamari 1 minced fresh scallions 2 cups cooked brown rice 1.In small saucepan, whisk together peanut butter & hot water until uniform. Whisk in vinegar, tamari, molasses, cayenne. Set aside. Start cooking Rice. 2.Heat wok, add 2 Tbs Broth. Add 1/2 the ginger & 1/2 the garlic, salt lightly, saute over medium heat 1 minute; add tofu. turn heat up a little and stir-fry 5-8 min. Transfer it to saucepanful of peanut sauce. Mix gently. 3.Wipe wok out & heat again. Add remaining broth, ginger & garlic, salt lightly. Add onions & pepper, saute over med. heat til soft (5 min.). 4.Steam chopped broccoli 5 min. On another burner, begin heating peanut-tofu mixture on very low flame. 5.Add broccoli & chopped peanuts to wok, add tamari sauce and stir- fry over med-heat until tender (about 5 min). 6. Pour heated peanut-tofu sauce over the saute. Toss gently and sprinkle with the minced scallion as you toss. Serve over rice. Have a side dish to cool the mouth Yogurt. Nutrition Facts Amount Per Serving: Calories 940 - Calories from Fat 414 Percent Total Calories Fat 44%, Protein 20%, Carbohydrate 36% Totals and Percent Daily Values (2000 calories): Fat 46g, Saturated Fat 7g, Cholesterol 0mg, Sodium 1291mg, Total Carbohydrate 85g, Dietary Fiber 5g, Protein 46g, Vitamin A 2134 units, Vitamin C 112 units, Calcium 0 units, Iron 18 units Quote Link to comment Share on other sites More sharing options...
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