Various recipes 2

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Cantonese Roasted Vegetables

5 servings

 

 

 

2 large russet potatoes

2 large sweet potatoes

2 large carrots

1 large onion

2 red and green Bell pepper

1 zucchini (optional)

 

 

DRESSING:

1/3 cup soy sauce

1/3 cup rice vinegar

1 tablespoon grated fresh ginger root

1 tablespoon honey

1 tablespoon sesame oil

3 cloves minced garlic

1/2 teaspoon ground anise

Peel the sweet potatoes. (For the following cuttings, I find using an

8mm Cuisinart blade the easiest) Cut the potatoes; sweet potatoes;

and carrots and parboil (see note) for 3 minutes.

 

( May also use squash, mushrooms, eggplant, turnips, parsnips,

asparagus or brussel sprouts.)

 

Mix up the dressing and cut up the large onion and the bell peppers.

Stir in the drained parboiled vegetables and coat all.

 

Spray a non-stick roasting pan (or other type of high sided pan);

dump in the coated veggies and cook in a 425 degree oven for 15

minutes. Stir and cook another 15 minutes. Stir and cook final 15

minutes (45-50 in all).

 

Serve with cooked Basmati Rice or couscous.

 

Note: Parboil means to boil up a large pot of water then dump in the

vegetables to be parboiled. Pour them into a colander to drain.

 

 

 

Nutrition Facts

Amount Per Serving: Calories 185 - Calories from Fat 28

Percent Total Calories Fat 15%, Protein 9%, Carbohydrate 76%

Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated

Fat 0g, Cholesterol 0mg, Sodium 1121mg, Total Carbohydrate 35g,

Dietary Fiber 2g, Protein 4g, Vitamin A 18545 units, Vitamin C 32

units, Calcium 0 units, Iron 2 units

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Caribbean Roasted Vegetables

5 servings

 

 

 

2 large russet potatoes

2 large sweet potatoes

2 large carrots

1 large onion

2 red and green Bell pepper

1 zucchini (optional)

 

 

DRESSING:

3 tablespoons soy sauce

1 tablespoon canola oil

2 tablespoons red wine vinegar

1 tablespoon brown sugar

1 small onion, chopped

1/2 teaspoon dried thyme

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon black pepper

2 teaspoons fresh ginger root, grated

1 clove large minced garlic

1 jalapeno, seeded and chopped

Peel the sweet potatoes. (For the following cuttings, I find using an

8mm Cuisinart blade the easiest) Cut the potatoes; sweet potatoes;

and carrots and parboil (see note) for 3 minutes.

 

( May also use squash, mushrooms, eggplant, turnips, parsnips,

asparagus or brussel sprouts.)

 

Mix up the dressing and cut up the large onion and the bell peppers.

Stir in the drained parboiled vegetables and coat all.

 

Spray a non-stick roasting pan (or other type of high sided pan);

dump in the coated veggies and cook in a 425 degree oven for 15

minutes. Stir and cook another 15 minutes. Stir and cook final 15

minutes (45-50 in all).

 

Serve with cooked Basmati Rice or couscous.

 

Note: Parboil means to boil up a large pot of water then dump in the

vegetables to be parboiled for about 3 minutes. Pour them into a

colander to drain.

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 181 - Calories from Fat 29

Percent Total Calories Fat 16%, Protein 8%, Carbohydrate 74%

Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated

Fat 0g, Cholesterol 0mg, Sodium 645mg, Total Carbohydrate 34g,

Dietary Fiber 2g, Protein 4g, Vitamin A 18556 units, Vitamin C 32

units, Calcium 0 units, Iron 2 units

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Cashew Stir-Fry

4 servings

 

 

 

3 tablespoons Vegetable Broth

1 chopped onion

1 small chopped green bell pepper

1/2 pound cut-up broccoli

1/2 head shredded cabbage

8 sliced mushrooms

1/2 cup cubed jicama

1/2 cup toasted cashews

 

 

SAUCE:

1/3 cup soy sauce

2/3 cup water

1 tablespoon cornstarch

1/4 teaspoon fresh grated ginger

1/4 teaspoon white pepper

Steam cook Broccoli 5 minutes to tenderize for stir-frying.

 

Heat 1 Tbl. broth in heavy skillet or wok. Stir-fry vegetables in

order, adding more broth as needed.

 

Remove each vegetable when done and set aside to keep warm. When all

vegetables have been cooked, return all to wok, reduce heat to

simmer.

 

Make a paste of cornstarch and water and then mix in the remaining

water, soy sauce, ginger and pepper. Stir until smooth. Pour sauce

over vegetable mixture, stirring constantly. When sauce has

thickened, stir in toasted cashews. Serve immediately.

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 213 - Calories from Fat 77

Percent Total Calories Fat 36%, Protein 16%, Carbohydrate 48%

Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated

Fat 2g, Cholesterol 0mg, Sodium 1498mg, Total Carbohydrate 26g,

Dietary Fiber 2g, Protein 8g, Vitamin A 1147 units, Vitamin C 129

units, Calcium 0 units, Iron 3 units

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Cauliflower &

Potato Curry

6 servings

 

Traditional Thai seasonings combine with Indian curry in this rich

and delicious concoction.

 

1 pound tiny red potatoes, (or yellow)

1 medium cauliflower, broken into flowerets

1 tablespoon light sesame oil

1 medium onion, coarsely chopped

2 cloves minced garlic

1 teaspoon curry powder

2 medium carrots, thickly sliced

1/4 teaspoon salt

1 cup water

1/3 cup dried pitted prune, chopped

1 cup frozen or fresh petite peas

1 cup Lite Coconut Milk

1/4 cup fresh chopped cilantro

2 tablespoons lime juice

1/8 teaspoon cayenne pepper

3 cups cooked rice, Basmati

Wash potatoes and cut in half lengthwise. Heat the oil over medium

heat in a heavy, high-walled skillet or pot with a tight fitting lid.

 

Saute the onion and garlic with curry powder for about 2 minutes,

then add the potatoes and carrots. Stir and saute 5 minutes. Add the

cauliflower and salt and saute 5 minutes.

 

Add 1 cup water and the prunes, bring to a simmer, cover and cook 15

minutes, or until vegetables are tender but not soft. Add peas,

coconut milk, cilantro, lime juice and cayenne. Stir and simmer for 3

minutes, then serve very hot.

 

Serve with basmati rice

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 328 - Calories from Fat 43

Percent Total Calories Fat 13%, Protein 8%, Carbohydrate 79%

Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated

Fat 0g, Cholesterol 0mg, Sodium 156mg, Total Carbohydrate 64g,

Dietary Fiber 2g, Protein 7g, Vitamin A 7151 units, Vitamin C 25

units, Calcium 0 units, Iron 3 units

 

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Cauliflower Marranca

5 servings

 

 

 

1 cup raw millet

1 1/2 cups water

2 tablespoons margarine, separated

2 cups chopped onions

1 pound sliced mushroom

fresh ground black pepper

1 teaspoon salt

1 teaspoon basil

1 large head cauliflower, in flowerettes

3 cloves minced garlic

2 tablespoons fresh lemon juice

1 1/2 cups shredded lowfat monterey

jack and lowfat cheddar cheese

paprika, to taste

Precook Millet: Bring water to a boil by itself first. Then add 1

Tablespoon margarine and sprinkle in the millet.Stir briefly, and

partially cover. Turn heat to low.

 

Cook the millet for 15 to 20 minutes only!!! Stir with a fork halfway

through cooking and again at the end. This time, it is desireable

that the trapped steam escape, otherwise it will keep cooking the

millet even after it is removed from the direct heat. So fluff it

with a fork, A LOT, after it is cooked, and leave it uncovered. This

is the best deterrent to mushiness. Add salt after it is cooked

 

Preheat oven to 350° and spray cooking oil into a 9X13-inch pan.

 

Saute mushrooms & onion in margarine in a large pot for 5 minutes.

Add garlic, basil, salt, pepper and cauliflower to pan and cook 10

minutes. Remove from heat and add all other ingredients. Mix well and

pour into prepared pan. Dust with Paprika.

 

Bake 1/2 hour at 350.

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 365 - Calories from Fat 121

Percent Total Calories Fat 33%, Protein 21%, Carbohydrate 46%

Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated

Fat 4g, Cholesterol 18mg, Sodium 681mg, Total Carbohydrate 42g,

Dietary Fiber 2g, Protein 19g, Vitamin A 314 units, Vitamin C 13

units, Calcium 0 units, Iron 3 units

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