(Almost) Not Fat: Chick-Pea A Ia King

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* Exported from MasterCook *

 

Chick-Pea A Ia King

 

Recipe By : The (Almost) Not Fat Cookbook, by Grogan, page 128

Serving Size : 6 Preparation Time :0:00

Categories : *No Fat Cookbook Beans And Legumes

Main Dishes, Vegetarian Soyfoods

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 cup fresh mushrooms -- sliced

1 cup celery -- sliced

1/2 cup onion -- minced

2 1/2 cups water

10 1/2 ounces reduced-fat extra-firm silken tofu

OR 1/2 lb. reduced-fat firm regular tofu -- or

medium-firm

1 medium peeled onion -- cut into chunks

1/4 cup flour

3 tablespoons nutritional yeast

4 teaspoons sesame seeds

1 1/2 teaspoons salt

1/2 teaspoon dried sage

1/2 teaspoon dried thyme

1/2 teaspoon garlic granules

1/2 teaspoon dried marjoram

2 cups cooked or canned chick-peas -- drained

1/2 cup frozen peas

1/4 cup fresh parsley -- chopped

OR 1 tsp. paprika

2 tablespoons soy sauce -- up to 3

black pepper -- to taste

 

Serves 6

 

This quick and easy home-style dish can be made into the pot pie variation

below.

 

In a large, heavy, lightly oiled or non-stick skillet, steam-fry mushrooms,

celery, and onion. Meanwhile, combine water, tofu and the next nine

ingredients (onion through marjoram) in a blender until very smooth. Add

this to the steam-fried onion and garlic, and add the remaining ingredients.

 

Simmer the mixture for 10 minutes, and serve over pasta, rice, or toast.

 

VARIATION - Chick-pea a Ia King Casserole: Add 1 cup each diced cooked

carrots and potatoes. Bake in a shallow 2-quart casserole dish, topped

with the Drop Scone or Biscuit dough (see separate recipes) at 400F until

golden (about 20 minutes).

 

Per serving: Calories: 179, Protein: 11 gm., Carbohydrates: 27 gm., Fat: 3 gm.

 

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