VARIOUS 3

[Guest guest]

8 servings

 

These soft, nutty burgers contain no binding and require careful

handling. Because the mixture is already cooked, only browning on the

griddle is necessary.

 

1/2 cup raw sunflower seeds

1/2 cup raw almonds

1/2 cup raw cashews

1/3 cup raw walnuts

1/2 cup chopped onions

2 tablespoons chopped green bell peppers

1/2 cup chopped yellow squash

2 tablespoons soy sauce

1/2 cup water

1 clove minced garlic

Dash of dried basil

Dash of dried dill weed

1/2 cup chopped carrot

1/2 cup bulgur wheat

8 slices fat-free (or low-fat) cheddar cheese

8 sesame seed burger buns

8 tablespoons no fat Thousand

Island dressing

8 slices large tomato

2 cups alfalfa sprouts

Grind sunflower seeds, almonds, cashews and walnuts in food processor

until coarsely ground. Set aside.

 

Combine onion, green pepper, and squash. Mix soy sauce and water in a

small glass. Process vegetables with garlic, basil and dill weed,

adding soy sauce/water mixture a little at a time in blender.

 

Pour puree into saucepan and [place over medium-high heat. Add

carrots and bulgar, bring to a boil, stirring often. Reduce heat and

simmer 10 minutes.

 

Remove from heat and add nuts. Mix well. Form into 8 patties or scoop

into 8 portions onto a baking sheet and flatten slightly. Refrigerate

until ready to use.

 

Bake or grill until heated through and browned on 1 side. DO NOT

TURN. Top each patty with a slice of cheese and melt slightly.

 

Serve patties in sesame buns. Top each with 1 Tablespoon Thousand

Island Dressing, tomato slice and 1/4 cup alfalfa sprouts

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 415 - Calories from Fat 177

Percent Total Calories Fat 43%, Protein 12%, Carbohydrate 45%

Totals and Percent Daily Values (2000 calories): Fat 20g, Saturated

Fat 3g, Cholesterol 3mg, Sodium 505mg, Total Carbohydrate 47g,

Dietary Fiber 3g, Protein 13g, Vitamin A 3252 units, Vitamin C 57

units, Calcium 0 units, Iron 4 units

***********************

 

Fruited Rice Curry

4 servings

 

 

 

3 tablespoons Vegetable Broth

1 large banana, sliced 1/2-inch thick

2 teaspoons fresh ginger root, minced

1/2 teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

1/8 teaspoon cayenne pepper

1 medium apple, peeled, cored,

diced in 1/2-inch dice

8 dried apricots, cut with scissors

into 1/4-inch dice (1/3 cup diced)

2 tablespoons raisins

grated rind of 1 orange *

1/3 cup pecans (or dry roasted cashews)

coarsely chopped

2 1/2 cups cooked brown rice, COLD

1 tablespoon Fleischmann's margarine

1/2 teaspoon salt

In a large skillet, heat 1 Tbs broth over medium heat. Saute the

banana for 1 minute, or just until lightly golden. Do not allow it to

get mushy. Remove and set aside.

 

Heat the remaining 2 Tbs broth . Add the ginger and spices and cook

for 1 minute. Add the fruit, orange rind, and nuts, and saute for 5

minutes, stirring often.

 

Add the cold rice, toss well, and cook, stirring frequently, until

hot, about 7 minutes. Dot with margarine and add the salt. Add the

reserved banana just before serving.

 

* Orange Zest: Lightly grate just the orange from the orange making

sure you don't go down too far. You do not want to grate the white

beneath the orange.

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 293 - Calories from Fat 74

Percent Total Calories Fat 25%, Protein 6%, Carbohydrate 69%

Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated

Fat 1g, Cholesterol 0mg, Sodium 385mg, Total Carbohydrate 51g,

Dietary Fiber 1g, Protein 4g, Vitamin A 363 units, Vitamin C 7 units,

Calcium 0 units, Iron 2 units

 

*********************

 

Mushrooms in

Parmesan Sauce

2 servings

 

This might be an elegant first course for a big meal, or an

appetizing side dish. For 2 people it makes a simple, high-protein

meal.

 

1 cup Vegetable Broth

1/4 cup bottled chili sauce, or catsup

1/4 teaspoon fresh ginger root, grated

1/4 cup minced onion

margarine, or sesame oil

2 cups fresh mushrooms, sliced

3/4 cup freshly grated parmesan cheese

4 slices whole wheat bread, toasted

Heat the stock, chili sauce, ginger and onions in a small saucepan;

simmer for about 5 minutes.

 

Meanwhile, melt some margarine in a small frying pan; saute the

mushrooms for about 5 minutes.

 

Stir the sauce into the mushroom mixture and cook for about 2

minutes. Remove the pan from the heat, and just before serving, stir

in the grated parmesan cheese.

 

You may quarter or halve the pieces of toast. Spoon the mushrooms and

sauce over, and serve at once

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 740 - Calories from Fat 501

Percent Total Calories Fat 68%, Protein 10%, Carbohydrate 22%

Totals and Percent Daily Values (2000 calories): Fat 56g, Saturated

Fat 13g, Cholesterol 23mg, Sodium 2643mg, Total Carbohydrate 41g,

Dietary Fiber 2g, Protein 19g, Vitamin A 2584 units, Vitamin C 7

units, Calcium 0 units, Iron 3 units

**********************

 

Neat Loaf

8 servings

 

Neat Loaf has the look and taste of meatloaf without the meat or

grease. The mixture can also be formed into patties and fried for

burgers.

 

1 cup cooked brown rice

1 cup wheat germ

1 cup quick cooking rolled oats

1 cup chopped walnuts, or sunflower seeds

1 cup chopped fresh mushroom

1 onion, chopped

1/2 chopped medium green bell pepper

1 shredded or chopped medium carrot

1/2 teaspoon dried thyme

1/2 teaspoon marjoram

1/2 teaspoon sage

2 tablespoons soy sauce

2 tablespoons Dijon mustard,

or stone ground

1 tablespoon peanut butter

catsup

The vegetables should be chopped as finely as possible!!!

 

Combine all ingredients, and mix for 2 minutes with a large spoon.

This will help bind it together. Pat into a greased 5 x 9-inch loaf

pan, and bake in a 350° oven for 60 minutes, or until lightly

browned.

 

You may wish to top the loaf with catsup after 40 minutes of cooking,

then return to the oven to bake the remaining time. Let stand for 10

minutes before serving

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 256 - Calories from Fat 114

Percent Total Calories Fat 45%, Protein 14%, Carbohydrate 42%

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

Fat 1g, Cholesterol 0mg, Sodium 361mg, Total Carbohydrate 27g,

Dietary Fiber 2g, Protein 9g, Vitamin A 2604 units, Vitamin C 7

units, Calcium 0 units, Iron 2 units

**************************

 

Openfaced Sandwich

1 serving

 

 

 

1 slice of Herb or rye bread

Dijon mustard

low or no fat mayonnaise

1 slice (very thin) onion

1 slice (very thin) tomato

2 slices (thin rings) green or

red bell peppers

1 slice muenster cheese, or

other fine cheese

Put each item (in order) onto the bread and broil til cheese begins

to turn brown.

 

 

 

Nutrition Facts

Amount Per Serving: Calories 231 - Calories from Fat 19

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

Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated

Fat 0g, Cholesterol 1mg, Sodium 194mg, Total Carbohydrate 46g,

Dietary Fiber 3g, Protein 7g, Vitamin A 1713 units, Vitamin C 177

units, Calcium 0 units, Iron 2 units

*************************

 

Savory Shepherd's Pie

4 servings

 

In a hurry? Substitute packaged instant mashed potatoes (enough for 4

servings) for the 3 medium potatoes and stir the garlic mixture into

the prepared instant potatoes.

 

3/4 pound potato, about 3 small

2 cloves minced garlic

1/2 teaspoon dried basil, crushed

2 tablespoons Fleischmann's margarine

1/4 teaspoon salt

3 to 4 tablespoons 1% lowfat milk

1/2 cup (1 medium) chopped onion

1/2 cup (1 medium) sliced carrot

1 tablespoon canola oil

1 16 oz. can red kidney beans,

rinsed and drained

1 14 oz. can tomato, drained and cut up

1 10 oz. package whole kernel

corn, or mixed vegetables

1 8 ounce canned tomato sauce

1 teaspoon Worcestershire sauce

1/2 teaspoon sugar

4 ounces (1 cup) shredded lowfat

cheddar cheese

paprika

Peel and quarter potatoes. Cook, covered, in boiling lightly salted

water for 20 to 25 minutes or until tender. Drain. Mash or beat with

an electric mixer. In a small saucepan cook garlic and dried basil in

margarine for 15 seconds. Add to mashed potatoes along with salt.

Gradually beat in enough milk to make light and fluffy. Set aside.

 

For filling, in a medium saucepan cook onion and carrot in hot oil

till onion is tender but not brown. Stir in kidney beans, tomatoes,

frozen vegetables, tomato sauce, worcestershire sauce, and sugar.

Heat till bubbly.

 

Transfer vegetable mixture to an 8x8x2-inch square baking pan. Drop

mashed potatoes in 4 mounds over vegetable mixture. Sprinkle with

cheddar cheese and, if desired, paprika. Bake, uncovered, in a 375°

oven for 25 to 30 minutes or till heated through and cheese begins to

brown

 

 

 

 

Nutrition Facts

Amount Per Serving: Calories 444 - Calories from Fat 93

Percent Total Calories Fat 21%, Protein 19%, Carbohydrate 60%

Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated

Fat 3g, Cholesterol 14mg, Sodium 1027mg, Total Carbohydrate 67g,

Dietary Fiber 4g, Protein 21g, Vitamin A 5420 units, Vitamin C 57

units, Calcium 0 units, Iron 4 units

***********************