CHICK PEA – ZUCCHINI CURRY

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main dish Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz Pasta *
2 T Safflower Oil
1 x Sm Onion, chopped (1/4 cup)
1 x Clove Garlic, minced
1 1/2 c Sliced Mushrooms (4 oz)
2 x Med Zucchini, sliced
1 x Lg Tomato, cubed
15 oz Can Chick peas,drained (1.5 c
6 oz Can Tomato paste (2/3 c)
2 t Curry powder, to taste
1 c Water
1/4 t Black pepper

* preferably thin egg noodles or whole wheat spaghetti
GARNISH: scallion curls, opt. (Slice green part very thin lengthwise. Drop
into ice water. Curls will form in about 15 minutes)
Boil a large pot of water; cook pasta until al dente.
While pasta is cooking, heat oil in a saucepan. Add onion, garlic,
mushrooms, and zucchini. Saute until zucchini is tender but not mushy.
Stir in remaining ingredients and cook over medium heat, covered, for
about 8 minutes.
When pasta is done, drain well.
Spoon vegetables over pasta. Garnish with scallion curls.
VARIATIONS: – add 1-2 t finely minced gingerroot; saute with vegetables
~ serve on beds of hot cooked brown rice
~ serve on couscous
NOTE: Vegans are strict vegetarians who eat neither animal flesh nor
animal products, including all dairy products. This dish would fit
into a vegan diet. The chick peas and pasta complement each other to form
a complete protein.

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Broccoli (or Asparagus) Beef No. 2803 Yields 4 Servings

2 Lb Broccoli or Asparagus SAUCE:
1/2 Lb Beef Steak, Sliced 1/2 Cup Beef Stock
Thin Across the Grain 1 Tbls Light Soy Sauce
2 Tbls Light Soy Sauce 1 Tbls Dow See (Fermented
1 Tbls Dry Sherry Oriental Black Beans)
1/4 tsp Fresh Ginger, Grated 1 Pinch Sugar
– Peanut Oil
2 Cloves Garlic

Break the florets off the broccoli stalks.
Cut the stalks (or asparagus stalks) into 1/2″ thick slices.
Combine the soy sauce, sherry and ginger.
Marinate the beef in the mixture.
Place about 1 tablespoon of peanut oil in a hot wok or large skillet.
Drain the beef.
Add to the wok.
Don’t turn the meat, just allow it to cook until lightly browned on one side.
Remove from the wok.
Set aside – keep warm.
Add another tablespoon of peanut oil to the wok.
Add the garlic, broccoli (or asparagus).
Stir fry, covered, over high heat, until barely done (about 6 minutes).
The vegetable should still be crunchy.
Return the beef to the wok.
Combine the sauce ingredients.
Add the sauce to the wok.
Stir until the sauces blend.
Serve at once.

Title: Rainy Day Soup
Categories: Soups
Yield: 8 servings

4 TB olive oil
2 lg onions — sliced
2 md carrots — sliced
6 cloves garlic — minced
2 md zucchini — sliced
3 c chicken stock
28 oz tomatoes, canned — with
: juice
1/4 ts red pepper flakes
1/2 cn fettucine — uncooked
1 ts thyme
1 ts basil
1/2 ts salt

In dutch oven, heat olive oil and saute onions and
garlic. Add carrots and zucchini and cook covered
8-10 minutes on low. Add stock, tomatoes, pepper
flakes and simmer 1/2 hour. Stir in seasonings and
pasta, return to a low boil and cook 10-12 minutes,
until pasta is done.

Recipe By : Nathalie Dupree

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Title: SHANGHAI SPRING ROLLS
Categories: Vegetarian, Side dish, Ethnic
Yield: 8 servings

1/4 md Head cabbage; thinly sliced
2 Ribs celery; thinly sliced
1/4 c Fresh cilantro; minced
1/2 c Seitan; finely chopped
1 ts Salt
1/4 ts White pepper
1/2 ts Sesame oil
8 Spring roll skins
Soybean oil for frying

Combine cabbage, celery, cilantro and seitan in a
medium-size mixing bowl. set aside.

Sprinkle each spring roll with salt, pepper and a few
drops of sesame oil. Divide vegetable mixture into 8
equal portions and spoon a portion 2″ from one corner
of each spring rollskin. Fold corner over mixture,
then fold in side corders (similar to the 3 sealed
sides of an envelope). Roll towards top to wrap.

Heat 4″ of fryig oil to 350 deg in a deep saucepan or
wok. Carefully submerge spring rolls into oil and deep
fry until golden, about 5 minutes. (They will float
and should be turned once.) Remove and drain on
absorbent paper. Serve hot.

Per spring roll: 176 cal; 9 g prot; 323 mg sod; 11 g
carb; 11 g fat; 0 mg chol; 17 mg calcium

Source: Vegetarian Gourmet, Winter 93/MM by DEEANNE

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That Blueberry Banana Polenta Thing

2 very ripe bananas
1 cup corn flour (maybe *fine* ground corn meal, at your own risk)
1/2 cup whole wheat flour (might add wheat germ to increase fiber)
2 T. honey (sorry, I think I’ve seen honey used before on this list)
1 T. Succanat (or 3 T. Succanat and no honey for vegans)
1/2 cup water (or use *nonfat* milk, juice, or soy moo)
1 1/2 tsp. Ener-g egg replacer (or 1 egg white)
1/4 tsp. guar gum (optional)
1/2 tsp. baking soda (or slightly less)
2 T. nonfat yogurt (this is needed to make the baking soda work)
1/2 tsp. cinnamon (or as much as you can handle, ie. more…)
1/2 tsp. cardamom (ditto)
1 1/2 cups blueberries (fresh)

Preparation: Mash bananas with a potato masher, add all remaining ingredients,
except for blueberries. Stir well. Lightly oil a small pan, or 8 muffin tin,
by dipping a paper napkin in a drop of oil and spreading this all over the
baking surface (or spray with Pam). Pour batter into pan (8″ x 5") or muffin
tin. Sprinkle top with blueberries, the more the better. Blueberries won’t
sink to the bottom, so you have to press them down if you want to get even more
of them in. Bake at about 400F for about 25-35 minutes, my guess. Serve warm.
This will taste quite rich, the warm melted blueberries get runny and yummy!

Date: Wed, 13 Jul 94 15:25:24 PDT
From: Rick Bronstein

Angel Food Cake

(from “Controlling your Fat Tooth” by Jospeh Piscatella)

1 3/4 cups egg whites (about 12 eggs)
1 1/2 teaspoons cream of tartar
1/4 teaspoon salt
1 1/2 cups granulated sugar
1 1/4 cups sifted cake flour
2 teaspoons vanilla extract
3/4 teaspoon almond extract
3/4 teaspoon fresh lemon juice

Combine egg whites, cream of tartar and salt. Beat to very soft peaks.
Turn mixer to lowest speed and gradually add sugar 1 tsp. at a time.
Then add flour, 1 tsp. at a time. Do no overmix.

Fold in vanilla, almond extract and lemon juice. Transfer ot nonstick
angel food cake pan. Bake on bottom rack of 350 deg. oven 45-50 minutes
or until cake is golden and cracks on top feel dry.

Invert pan and let cool. Remove onto serving platter.

TO MAKE CHOCOLATE ANGEL FOOD CAKE:
LEAVE OUT THE LEMON, ADD 1/2 CUPS UNSWEETENED COCOA POWDER.

According to the recipe, plain cake is 148 cal. (12 servings), with a
trace of fat.
Chocolate is 158 cal. with 1 gram.

Title: SUGAR FREE CHOCOLATE BANANA CREAM PIE
Categories: Diabetic, Desserts, Pies
Yield: 1 servings

———————————-FILLING———————————-
1 pk Sugar free chocolate pudding
2 Bananas
2 1/4 c Milk

———————————–CRUST———————————–
6 tb Peanut butter
1 tb Honey
2 c Rice crispies

———————————-TOPPING———————————-
1 Cool whip light

Mix peanut butter with honey. Then mix in rice crispies. Press in pie
plate with metal spoon,build up edge. Slice banana over crust. Then
mix pudding with milk and spread over bananas. Top with Cool Whip.

Use Sugar free instant chocolate pudding mix.

Posted by MARGE NEMETH, Prodigy ID# GNFK05B.

Posted from the Echo’s Library 05/09/94 by Frank Skelly

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MILLET PUREE (MOCK MASHED POTATOES)

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Oil — (unrefined)
1 Cauliflower — cut in small pi
1 1/2 c Millet
7 c Water
1/2 ts Sea salt

Heat a large saucepan. Add the oil and the
cauliflower and saute until golden. Add the millet
and saute until lightly browned. Add water and salt
and bring to a boil. Reduce heat and simmer 1 hour.

Put the mixture through a food mill.

Serve with bechamel sauce or thick tamari sauce.

Serves 4

Note: For those who don’t eat potatoes, this puree
makes a wonderful substitute.

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Frank’s Place Crawfish Etouffee

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Creole Soups
Gumbos

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

1/4 c Butter or margarine

3 tb Flour,all-purpose

1 1/2 c Minced onions

1/2 c Chopped green onion

1/2 c Chopped celery

2 Cloves garlic,minced

1 ts Tomato paste

2 c Fish stock (see note)

1 c Chopped tomatoes

2 c Crayfish meat

1/4 c Chopped parsley

1 ts Salt

1/2 ts Black pepper

1/2 ts Cayenne pepper

2 c Hot cooked rice

1. Melt butter in large saucepan over low heat; remove from heat and stir

in flour until smooth.

2. Return to heat and cook, stirring, for 10 minutes, until roux is dark

brown.

3. Stir in chopped white and green onions, celery and garlic; cook about 10

minutes.

4. Add tomato paste to fish stock; stir into onion mixture.

5. Add tomatoes, crayfish, parsley and seasonings; cover and simmer 20

minutes.

6. Serve over hot rice.

NOTE: Make fish stock from heads and tails of fish and/or crawfish.

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Meatless Chili

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Main Dish Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup Soybeans
1 cup Pinto beans
1/2 cup Whole wheat berries
10 milliliters Garlic — minced
2 medium Onions — chopped
2 tablespoons Oil
1 cup Tofu — cubed
2 teaspoons Chili powder
1/2 teaspoon Powdered oregano
1 Bell pepper — chopped
1 1/4 cups Tomato sauce
tomatoes — choppped
— water

Cook beans and wheat until tender (usually 3-4 hours or about 35 minutes in a
pressure cooker). Saute the garlic and onions in the oil. Add the tofu and cook
lightly. Stir in spices and peppers, then add the sauce and tomatoes. If this
is too thick (it should be the consistency of a sauce), thin with more tomato
sauce. Simmer for about 20 minutes to allow the tofu to absorb the flavors.
Stir the sauce into the cooked beans; then add water until the proper
consistency is reached. Simmer gently an additional hour or so. If possible,
improve the flavor by letting the chili stand before serving and then
reheating. 6-8 servings

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