Date: Tue, 19 Oct 93 13:41:00 +0700
From: “Barbara Klopp IAEA Vienna”

Judy, someone just posted a recipe for vegan French toast on another
list which looks adaptable. It apparently originated from the American
Vegetarian Cookbook. I’ve not tried it, but the original poster loved
it.

Very Easy French Toast
======================
8 slices whole grain bread
soy milk (why not use low-fat?)
2-4 Tbsp maple syrup
1 tsp ground cinnamon
pinch of salt

1. Cut bread diagonally into triangles. Arrange on cookie sheet.
2. Combine all other ingredients with hand blender or whisk. Pour over
bread and allow to stand 5 to 30 minutes; bread will absorb liquid.
3. The orginal recipe called for brushing a nonstick skillet with oil
at this point, but I am sure you could do without this. Just up the
heat and watch the bread closely until it browns and gets slightly
crusty. Turn once.

POTATO-VEGETABLE CHOWDER

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Vegetarian Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 c Vegetable broth (water is
-fine, but not as tasty)
1 c Tomato or vegetable juice
1 c Tomatoes — peeled, cut in
-small pieces
1 c Carrots — chopped
1 c Green beans or yellow wax
-beans
1 c Onions — finely chopped
1 c Zucchini or yellow squash
-thinly sliced
1 c Leek — chopped
2 c Potatoes, red — diced
1 Cheesecloth bag of fresh
-herbs of choice (parsley,
-basil, etc.)
2 ts Salt

Bring liquid to boil in a deep soup kettle. Add all
vegetables and seasonings. Turn down heat to simmer
and partially cover the pot. Simmer until vegetables
are tender. Serve hot with crusty whole wheat bread
and a light fruit dessert.

Variation: Almost any vegetable but onions, tomatoes,
and the potatoes can be substituted for another
vegetable. Don’t use the cabbage family because the
flavor is too radically changed. Green peas and baby
lima beans are a great addition, as are corn kernels
(about 1/2 cup).

Calories per serving: 105. Fat: 1 gram

Source: Vegetarian Journal, Sept-Oct 1993/MM by
DEEANNE

– – – – – – – – – – – – – – – – – –

Title: SPANISH RICE WITH AVOCADO
Categories: Rice, Spanish
Yield: 6 servings

1 tb Butter or margerine
1 tb Olive oil
1 sm Onion, finely chopped
1 Clove garlic, finely minced
1 c Uncooked rice (I used
-basmati)
1/4 ts Salt
1/4 ts Dried oregano, crushed
1/4 ts Ground cumin
1/4 ts Ground tumeric
1 cn 14 1/2 oz chicken broth, or
-1 3/4 chicken stock
1 sm Avocado

Place butter and oil in 2-quart pan over medium heat. When butter is
melted, add onion and garlic; cook until onion is tender.

Add rice; cook, stirring constantly, 3 minutes or until rice looks milky
and opaque.

Add salt, oregano, cumin, tumeric, and chicken broth. Bring to a boil.
cover; reduce heat and simmer 20-25 minutes or until rice is tender and all
liquid is absorbed.

Peel and pit avocado; dice. Fluff up rice with fork; add avocado and toss
gently. Turn off heat; let stand 5 minutes before serving.

NOTES: I have also made this with peeled, seeded, diced tomatoes instead
of avocado.

Source: Internet Cooking Conference

Courtesy of: Joann Pierce

—–

Title: GREEN CHILI DIPPING SAUCE
Categories: Sauces, Chinese
Yield: 1 servings

————————-BARB DAY————————-
5 Anaheim Chilies; seeded, cut
– in 1/2″ rounds
2 Yellow wax chilis; tipped,
– cut in 1/2″ rounds
2 lg Garlic cloves
3/4 c Pickled Ginger Juice; from
– CM Pickled Ginger
2 tb White vinegar
2 tb Corn oil; or peanut oil
1 1/2 c Cilantro; fresh, leaves and
– stems, packed
Sea salt; or kosher salt,
– if needed
Fresno chilis; cut in rings
– for garnish, optional

Makes about 1 1/2 cups.
Process the chilis and garlic in a food processor
until nearly smooth. With the machine running add the
ginger juice and vinegar, then add the oil in a thin
stream and process until emulsified. If using the
sauce at once, add the cilantro and process until
smooth. If working in advance, leave out the
cilantro; mince and add it just before serving. Taste
and season with salt if needed.
When serving, garnish the sauce bowls with thin
rings of fresh red chilis for color and heat, if
desired.
Store, refrigerated, in a clean container. The
sauce will lose its bright color, but will be tasty
for 1 to 2 days.
Serve with: springrolls, fried won-ton, grilled or
wok seared fish and poultry, cured beef, lamb and pork
or cold poached chicken breast.
NOTE: See recipe for China Moon Pickled Ginger

Source: China Moon Restaurant, San Francisco, Ca.,
by Barbara Tropp

—–

Title: Whey Biscuits
Categories: Breads
Yield: 6 servings

2 1/2 c Flour 1 c Whey
1 ts Baking powder 1 ts Salt
1/2 ts Baking soda 4 tb Shortening

Sift flour, measure, and sift with baking powder, baking soda, and salt.
Work in shortening with the finger tips, or cut in with 2 spatulas. Add
sufficient whey to form a soft roll dough. Turn onto lightly floured board.
Knead lightly. Pat into sheet 3/4 inch thick. Cut with floured cutter.
Place on slightly oiled baking sheet. Bake in hot oven (450ø F) about 10
minutes. 10 servings. Olive C. Leary, Hastings, MI.

—–

*** PARTY MIX or CRUNCHY MUNCHIES, REVISITED ****

1 C Cheerios
2 C Wheat Chex
2 C Rice Chex
2 C Corn Chex
2 C no-fat pretzel sticks
1/2 C apple juice
5 t Worcestershire sauce (vegetarian)
1/2 t garlic powder
1.25 t onion powder
1/2 t seasoned salt

1. Combine dry cereals to make 9 cups and add pretzel sticks.

2. Combine apple juice, Worcestershire sauce and seasonings. Brush
1/2 of the liquid on the cereals and toss.

3. Microwave 3 minutes on high. Stir and brush on 1/4 of the liquid.
– Alternately, oven bake 15-20 minutes at 300 degrees.

4. Oven bake at 300 degrees for 30 minutes. At 15 minutes, stir and
apply the remaining liquid. Cook the remianing 15 minutes or
until the mix is the shade you prefer….

5. Remove and let cool. Serve and enjoy.

No idea of calories…. but for some reason it still serves 8… 😉
———————————————————————–
The microwave did not make the mix as crunchy as I like, but it does
do a thorough job of cooking the mix without the problem of the
mix sticking together so badly the first cycle, as happens when you
use the oven.

This was a big hit at my house. No one seemed to mind the fact that
this mix had NO butter in it. Since I am the only one in the family
actively persuing a VLF lifestyle, I consider this a major
accomplishment !!
———————————————————————-

CROCKPOT BUDGET BEEF STROGANOFF

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Beef Crock

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Round steak
1 1/2 c Beef bouillon
1 t Salt
1 tb Catsup
1/8 ts Pepper
2 tb Dry white wine
1 Onion sliced
1/4 lb Fresh mushrooms
1/4 ts Garlic salt
1 tb Worcestershire sauce
1 c Sour cream

1/ 3 c flour Cut steak into 1/4-inch strips. Coat with salt and
pepper. Drop into the bottom of a crock pot with onion. Mix garlic
salt, Worcestershire sauce, bouillon, and catsup. Pour over the meat.
Cover and cook on low for 6 to 8 hours or until tender. Turn control
to high. Add wine and >> mushrooms. Dissolve flour in small amount
of water. Add to meat mixture, stirring until blended. Cook on high
for 15 minutes or until slightly thickened. Stir in sour cream; turn
off heat. Serve with rice or noodles.

– – – – – – – – – – – – – – – – – –

Title: CHUCK STEAK MARINADE
Categories: Meats, Sauces
Yield: 1 servings

1/2 c LIVE OIIL
1 ts SUGAR
1/2 c ETCHUP
1 ts CHIL POWDER
1/4 c VINEGAR
1 HEAVY DASH TOBASCO SAUCE
2 ts SWEET RELISH

PUT ALL THE INGREDIENTS IN BLENDER AND BLEND.POUR
OVER A 3 LBS. CHUCK STEAK AND COVER WITH A CHOPPED
ONION,AND 3 CLOVES OF MINCED GARLIC.MARINATE
OVERNIGHT. BRUSH WITH MARINADE WHILE GRILLING…..

—–

Title: FESTIVE ORANGE RICE
Categories: Diabetic, Side dish, Rice, Vegetables, Fruits
Yield: 6 servings

2 tb Onion; minced
2/3 c Celery; chopped
3 tb Margarine; melted
1 c Rice, regular; uncooked
2 tb Orange rind; grated
1 c Orange juice
1 1/2 c Water
1 1/4 ts Salt
1/8 ts Thyme

Saute onion and celery in margarine in saucepan until
tender. Add remaining ingredients; bring to a boil.
Lower heat; cover and simmer about 20 minutes or until
rice is tender. Remove from heat; toss lightly with a
fork. Replace cover and let rice stand until dry,
about 5 to 10 minutes.

SOURCE: Southern Living Magazine, April, 1974. Typed
for you by Nancy Coleman.

—–

Title: STUFFED POLENTA WITH MEAT SAUCE
Categories: Italian, Low-cal, Sauces
Yield: 6 servings

4 1/2 oz Yellow cornmeal
2 oz Freshly grated Parmesan
-cheese
1 tb PLUS 1 tsp olive oil
1 c Chopped onion
3 Cloves garlic, minced
8 oz Ground beef, broiled on a
-rack until rare
2 c Drained, crushed canned
-Italian tomatoes
2 tb Salt-free tomato paste
1 ts Dried basil, crushed
1/2 ts Dried oregano, crushed
1/4 ts Dried rosemary
1/4 ts Freshly ground black pepper
4 oz Part-skim mozzarella cheese,
-diced

POLENTA: In a heavy medium saucepan, bring 3 1/4 cups
of water to a boil over high heat. With a large wire
whisk, slowly whisk in the cornmeal in a steady
stream, whisking rapidly and constantly to prevent
lumps. Reduce the heat to medium-low and cook,
stirring frequently with a wooden spoon, until very
thick, about 15 minutes. Remove from the heat and
stir in half of the Parmesan cheese. Coat two 9-inch
square baking pans with nonstick cooking spray.
Spread the polenta evenly in the two pans. Place the
pans in the freezer for 20 minutes to chill.

Heat the oil in a medium saucepan over medium heat.
Add the onion and garlic; saute for 1 minute. Cover
and let steam 10 minutes, stirring occasionally. Add
the cooked ground beef, tomatoes, tomato paste, and
seasonings. Bring to a boil. Reduce heat to
medium-low and cook for 15 minutes.

Preheat the oven to 450F. When the polenta has
chilled, spread half of the meat sauce evenly over one
layer in pan. Top with half of the mozzarella and
half the remaining Parmesan cheese. With your
fingers, loosen the edges of the polenta in the other
pan. Invert the second pan over the first so that the
drops out into place.. Spread evenly with the
remaining sauce and sprinkle with the remaining
cheeses. Bake until hot and bubbly, about 15 minutes.
Cut into squares to serve.

Makes four servings

[ WEIGHT WATCHERS Magazine Low Calorie, Low Cost Menus
]

Posted by Fred Peters.

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