Saturday, July 30, 2011

Meatless Monday Recipe-Cucumber Gratin

Cucumber Gratin
Serves 6; Vegetarian (Vegan)

This dish takes the inspiration from Julia Child's recipe for baked cucumbers in Mastering the Art of French Cooking.

I used a mix of fresh and dry herbs. So, use what you find in your pantry before buying the fresh stuff or if you have it fresh from your garden-Even better!

2 Tbs. unsalted butter (use vegan margarine/butter)
2 English cucumbers or 3 garden cucumbers, peeled, halved, seeded, and cut into 2-x1/2 inch strips (about 4 cups)
3/4 tsp. salt
1/8 tsp. sugar
1/4 cup chopped fresh chives
2 tsp. chopped fresh tarragon
1 tsp. coarsely chopped fresh dill
1 tsp. grated lemon zest
1/3 cup panko breadcrumbs
1/4 cup grated Parmesan cheese (use vegan Parmesan cheese)

1. Preheat oven to 375 F. Melt butter in saucepan over medium heat. Cook 3 minutes, or until beginning to brown.

2. Toss cucumbers in 13 x 9 inch baking dish with 1 Tbs. brown butter, salt, and sugar. Bake 25 minutes.

3. Remove dish from oven, and preheat the broiler. Add chives, tarragon, dill, and lemon zest to cucumbers, and toss to coat. Season with pepper, if desired.

4. Stir together breadcrumbs, Parmesan, and remaining 1 Tbs. brown butter in bowl. Sprinkle breadcrumb mixture over cucumbers. Broil 2 minutes, or until crumbs are golden brown.

Per 1/2 Cup Serving: 85 cal.; 2 grams prot.; 6 grams total fat (3 grams sat. fat); 7 grams carb.; 13 mg chol.; 355 mg sod.; <1 gram fiber; 2 grams sugar

Found:Vegetarian Times-September 2011

Saturday, July 23, 2011

Meatless Monday Recipe-Home-Style Squash and Pinto Beans

Home-Style Squash and Pinto Beans
Makes 4 servings; Vegan

1/4 cup vegetable broth (or more, as needed, for sautéing)
1/2 cup diced onion
2 teaspoons minced seeded jalapeño pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
**1 cup sliced patty pan squash (1/2 inch thick-I added this to the origianl recipe)
1/2 cup fresh or frozen corn kernels
1 16-ounce can pinto beans, drained, or 1 1/2 cups cooked pinto beans
1 14.5-ounce can diced tomatoes, undrained, or 1 1/2 cups freshly chopped tomatoes plus 1/2 cup tomato juice, water, or vegetable broth
3 fresh thyme sprigs
2 cups cooked brown rice, couscous, or pasta

1. Heat broth in a large skillet over medium-high heat. Add onion, jalapeño, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes.

2. Discard thyme. Serve over rice.

NOTE: Spoon leftovers into a dish and let them cool to room temperature. Cover and refrigerate for up to two to three days.

Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. This recipe contains 12 grams of fiber and less than two grams of fat. Serve with a salad and fruit wedges.

Per serving (1/4 of recipe): 268 Calories; 1.9 g Fat; 0.3 g Saturated fat; 6.4% Calories from Fat; 0 mg Cholesterol; 11.6 g Protein; 53.6 g Carbohydrates; 5.6 g Sugar; 11.9 g Fiber; 323 mg Sodium; 91 mg Calcium; 3.4 mg Iron; 14.9 mg Vitamin C; 270 mcg Beta-Carotene; 1.6 mg Vitamin E

This recipe is from the NEW BOOK

Found: The Cancer Project

Saturday, July 16, 2011

Meatless Monday Recipe-Spaghetti Squash w/Sauce

Spaghetti Squash with Sauce

Cooked spaghetti squash has a thread-like texture, similar to spaghetti, but is much higher in fiber and anti-cancer compounds.

Makes 6 servings
1 large spaghetti squash (about 3 cups cooked)
2 cups fat-free spaghetti sauce
2 tablespoons chopped fresh basil
2 tablespoons nutritional yeast or dairy-free (vegan) parmesan
cheese substitute (optional)
radishes for garnish (optional)

1.) Preheat oven to 350 F. Wash the outside of the squash and carefully puncture with a knife 5 times. Place on a baking sheet and bake 1 hour or until very tender when tested with a knife. Set aside to cool.

2.) Cut the cooked squash in half lengthwise and remove the seeds. Remove the spaghetti-like threads with a fork and place in a baking dish. Toss with spaghetti sauce. Cover lightly with aluminum foil. Return to the oven for 20 to 30 minutes or until well heated.

3.) Sprinkle with basil and nutritional yeast or vegan parmesan substitute, if using. Garnish with radishes if desired.
Nutrition Information
Per serving (1/6 of recipe): 48 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 0.9 g protein; 11.7 g carbohydrate; 8.4 g sugar; 1.6 g fiber; 274 mg sodium; 25 mg calcium; 0.5 mg iron; 6 mg vitamin C; 205 mcg beta-carotene; 0.4 mg vitamin E

Found: The Cancer Project

Saturday, July 9, 2011

Meatless Monday Recipe: Grilled Mushroom Steaks

Grilled Mushroom Steaks
In honor of summer and grilling season, I hope all enjoy this one! Add your own toppings....

Makes 4 servings

4 large portobello mushrooms
1/2 cup balsamic vinegar

1.) Clean mushrooms well and leave whole. Place vinegar or other sauce in a small bowl. Brush mushrooms with this sauce on both sides and grill over medium coals for about 10 minutes on each side. Brush with more sauce while grilling. Serve at once alone or on buns with lettuce, tomatoes, onions, ketchup, and mustard.

Per serving (1/4 of recipe): Calories 46; Fat 0.7 g; Saturated Fat 0.1 g; Calories from Fat 13.9%; Cholesterol 0 mg; Protein 3.3 g; Carbohydrates 9.5 g; Sugar 0.6 g; Fiber 3.3 g; Sodium: 3 mg; Calcium 9 mg; Iron 2.6 mg; Vitamin C 6.1 mg; Beta Carotene 0 mcg; Vitamin E 0 mg

Source: Mary McDougall of the McDougall Program

Saturday, July 2, 2011

Meatless Monday Recipe-Zucchini Pasta

Zucchini Pasta
Serves 2; Vegan

This is for all the raw foodies out there! I found this recipe, and it's great for the horrible heat! Sorry for being late.....

8 oz. cherry tomatoes, sliced
1 clove of garlic, thinly sliced
1/4 cup chopped raw walnuts
2 Tbsp. torn fresh basil, plus leaves for garnish
2 Tbsp. extra-virgin olive oil, plus more for drizzling
Sea salt
1 zucchini, thinly sliced lengthwise, slices cut into 1/4-inch-long strips

1. In a bowl, slice combine tomatoes, garlic, walnuts, basil, and oil. Season with salt. Let stand for 20 minutes. Toss with zucchini and garnish with basil.

Per Serving: 255 cal.; 24 g fat (3 g sat. fat); 0 mg chol.; 10 g carbs.; 14 mg sod.; 5 g prot.; 3 g fiber

Found: Whole Living August 2011