Wednesday, June 27, 2007

Grilled Sweet Potato Salad

Grilled sweet potatoes require close attention�but the results are worth it. Slice them too thick, and they won�t cook through; slice them too thin, and they�ll char quickly. So slice carefully, and keep an eye on the grill. Serves 4.

Cilantro-Lime Vinaigrette
1 tsp. grated or minced lime zest
3 Tbs. fresh lime juice
1 Tbs. white wine vinegar
2 Tbs. chopped cilantro
2 cloves garlic, minced
Salt to taste

Sweet Potatoes
2 lb. sweet potatoes, peeled and sliced 3/8-inch thick
1 red bell pepper, diced
2 scallions, white and tender green parts, sliced
3 Tbs. orange, mango or pineapple juice
Salt and freshly ground black pepper to taste

Directions:

1. Prepare medium-low charcoal fire, or preheat gas grill (or broiler).

2. To make Cilantro-Lime Vinaigrette: Combine lime zest, juice and vinegar in large bowl. Whisk in oil until completely blended. Stir in cilantro, garlic and salt.

3. To make Sweet Potatoes: Add potato slices to vinaigrette, and let marinate a few minutes. Using slotted spoon, transfer potato slices to grill. Turn occasionally, basting with remaining vinaigrette, and cook until tender when pierced with fork, 10 to 15 minutes.

4. Return grilled potatoes to vinaigrette. Add red pepper, scallions, juice, salt and pepper; toss gently. Serve immediately.

Grilled Sweet Potato Salad [Vegetarian Times]

Wednesday, June 20, 2007

Cool Cucumber Sauce

This salsa-like condiment is the perfect topping for the Spicy Peanut Stew.

1/2 cup chopped roasted peanuts
1/2 cucumber, peeled, seeded and diced (about 1/2 cup)
1/4 cup chopped cilantro
1 jalapeño pepper, stemmed, seeded and minced, optional
2 Tbs. lime juice
1 Tbs. grated fresh ginger
1/2 tsp. salt

1. Toss together all ingredients in small bowl. Serve with Spicy Peanut Stew.

PER TABLESPOON: 19 CAL; 1G PROT; 1.5G TOTAL FAT (0G SAT. FAT); 1G CARB; 0MG CHOL; 49MG SOD; 1G FIBER; 1G SUGARS

Vegetarian Times: Cool Cucumber Sauce

Spicy Peanut Stew

The basis of all African meals is a soupy stew served with a starch,” explains Jessica B. Harris, culinary historian and author of The Africa Cookbook: Tastes of a Continent. This West African version gets its distinctive taste from creamy peanut butter and chile-laced chopped tomatoes.

2 Tbs. olive oil
1 medium onion, diced (about 1 cup)
1 celery stalk, chopped (about 1/2 cup)
1 Tbs. grated fresh ginger
2 cloves garlic, minced (about 2 tsp.)
1 medium sweet potato, peeled and cut into 1-inch chunks (about 2 cups)
1 14.5-oz. can diced tomatoes with chiles
1 lb. butternut or acorn squash, cut into 1-inch chunks (about 3 cups)
1/2 lb. cauliflower florets (about 4 cups)
1/4 cup creamy peanut butter
6 cups cooked brown rice
1 head watercress, stems removed

1. Heat oil in large pot over medium low heat. Add onion and celery, and cook 5 minutes, or until onion is translucent, stirring occasionally. Stir in ginger and garlic, and cook 5 minutes more, or until vegetables are soft.

2. Add potato and tomatoes. Increase heat to medium, and cook 5 minutes, or until sauce is thickened, stirring occasionally.

3. Stir in 2 cups water, and season with salt and pepper. Simmer partially covered, 10 minutes. Add squash and cauliflower, and cook 15 minutes more, or until vegetables are tender.

4. Whisk together peanut butter and 1/2 cup warm water in small bowl. Add to stew, and cook 4 minutes, or until thickened, stirring constantly. Spoon over rice, and top with watercress.

PER SERVING: 204 CAL; 6G PROT; 10.5G TOTAL FAT (2G SAT. FAT); 25G CARB; 0MG CHOL; 768MG SOD; 6G FIBER; 7G SUGARS

Vegetarian Times: Spicy Peanut Stew

Tuesday, June 12, 2007

Cheese Ravioli with Grape Tomatoes

A cheerful pasta dish, this entrée builds on several basic ingredients for a quick-cook meal. Serve with a tossed green salad, brownies or blondies and fruit juice. Serves 4.

9 oz. fresh cheese-filled ravioli
2 Tbs. olive oil
1 bunch spinach, rinsed and stemmed
2 cups grape or cherry tomatoes
1 Tbs. onion powder
Salt and freshly ground black pepper to taste
4 Tbs. grated Parmesan cheese

1. Bring a large pot of lightly salted water to a boil over medium-high heat, and add ravioli. Cook for 3 to 5 minutes, or until ravioli float to surface and are tender. Remove from heat, drain, and set aside.
2. Heat oil in large skillet over medium heat, and add spinach, tomatoes, onion powder, salt and pepper, and sauté 5 to 7 minutes, or until spinach and tomatoes wilt. Stir in ravioli, and cook for 2 to 3 minutes more. Remove from heat.
3. To serve, spoon equal portions onto individual plates, and sprinkle evenly with Parmesan cheese.

PER SERVING: 270 Calories, 12g Protein, 13g Total Fat (4G Saturated Fat), 28g, Carbohydrates, 30mg Cholesterol, 260mg Sodium, 5g Fiber, 4g Sugars

Cheese Ravioli with Grape Tomatoes

Couscous with Asparagus, Snow Peas and Radishes

Feel free to substitute different vegetables as they come into season throughout the summer.

1/2 lb. asparagus, sliced into 1/4-inch rounds (about 1 3/4 cups)
1/4 lb. snow peas, sliced crosswise into 1/4-inch strips (about 1 cup)
2 cups low-sodium vegetable broth
3 2-inch strips lemon zest
1 10-oz. pkg. couscous
3 radishes, thinly sliced (about 1/3 cup)
3 Tbs. lemon juice
2 Tbs. chopped chives
2 Tbs. chopped parsley
1 Tbs. chopped mint

1. Cook asparagus and snow peas in large pot of boiling salted water 2 to 3 minutes, or until crisp-tender. Drain and rinse under cold water.

2. Bring broth and lemon zest to a boil in large pot. Put couscous in bowl, and stir in broth. Cover, and let stand 10 minutes. Discard lemon zest.

3. Fluff couscous with fork, and stir in asparagus, snow peas, radishes, lemon juice, chives, parsley and mint. Season with salt and pepper.

Serves 6, 30 minutes or fewer
PER SERVING: 203 CAL; 7G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 42G CARB; 0MG CHOL; 237MG SOD; 4G FIBER; 2G SUGARS

Couscous with Asparagus, Snow Peas and Radishes

Friday, June 8, 2007

Carrot and Coriander Soup

1 tbsp oil
2 onions, chopped
3 tbsp ground coriander
2 tbsp marjoram
6 cloves of garlic, minced
3 large carrots, chopped
1 sweet potato, chopped
8 cups vegetable stock
1/2 cup cilantro, roughly chopped
1/2 tsp sea salt
1/2 tsp cayenne pepper

1. Heat oil in pot and saute onions until soft, about 5 minutes
2. Add coriander, marjoram and garlic and stir for about a minute.
3. Add carrots. sweet potato and stock. Bring to a boil then reduce heat to a simmer. Cook until carrots and potato are tender, about 30 minutes.
4. Add cilantro, salt and cayenne pepper.
5. Puree using an immersion blender, or in batches in a food processor. [Serves 4]

TreeHugger Recipe of the Week: Carrot and Coriander Soup

Wednesday, June 6, 2007

Green Coconut Curry

Prepared Thai curry paste is available in the Asian section of most supermarkets. If you can’t find green, feel free to use red or yellow. Since the paste is quite spicy, taste a little before you add it and use more or less as preferred. Garnish with chopped roasted peanuts and cilantro if desired.

1 cup reduced-fat coconut milk
1 tsp. green curry paste
1 1/2 lb. frozen mixed Asian vegetables (mixes with peas are good here)
2 Tbs. teriyaki sauce
4 cups cooked brown rice

1. Combine coconut milk and curry paste in wok or large saucepan over medium heat, and bring to a boil. Stir in frozen vegetables. Simmer over medium heat 10 minutes. Stir in teriyaki sauce, and serve over rice.

PER SERVING: 376 CAL; 10G PROT; 7.5G TOTAL FAT (3G SAT. FAT); 66G CARB; 0MG CHOL; 889MG SOD; 6G FIBER; 8G SUGARS

Serves 4 - Vegan - 30 minutes or fewer
Green Coconut Curry

Penne with Butternut Squash and Pesto

Cubed butternut squash is a recent addition to most frozen food sections—and a welcome one since it eliminates all the peeling, scraping and slicing that go with fresh squash. (Fresh butternut squash will also work, though.)

1/4 cup prepared pesto, divided
1 cup chopped frozen onions
1 1/4 lb. frozen diced butternut squash, about 4 cups
2/3 cup low-sodium vegetable broth
3/4 lb. whole-wheat penne

1. Heat 1 Tbs. pesto in large nonstick skillet over medium heat. Add onion, and sauté 6 minutes, or until softened. Stir in squash and broth. Cover, and cook over medium low 10 minutes, or until squash is tender, stirring occasionally.
2. Cook pasta according to package directions. Drain, and divide among 4 bowls. Swirl remaining 1 Tbs. pesto into sauce, and season with salt and pepper. Spoon sauce over pasta, and use remaining pesto to garnish each serving.

PER SERVING: 489 CAL; 16G PROT; 9.5G TOTAL FAT (2G SAT. FAT); 87G CARB; 5MG CHOL; 332MG SOD; 10G FIBER; 7G SUGARS

Serves 4 - 30 minutes or fewer
Penne with Butternut Squash and Pesto

Greek Zucchini Salad with Crumbled Feta

Fresh mint, feta cheese and zucchini are a favorite summer salad combination in small tavernas throughout the Greek Isles. For a more colorful salad, use one zucchini and one yellow squash. Serves 6.

3 Tbs. lemon juice
2 tsp. grated lemon zest
1 clove garlic, minced (about 1 tsp.)
1/3 cup olive oil
2 medium zucchini, peeled into thin ribbons (about 4 cups)
1 medium sweet onion, such as Vidalia or Walla Walla, thinly sliced (about 1 cup)
1/2 cup crumbled feta cheese
2 green onions, chopped (about 1/4 cup)
1 Tbs. chopped fresh mint
1 Tbs. chopped fresh parsley

1. Whisk together lemon juice, lemon zest and garlic in large serving bowl. Gradually whisk in oil. Season with salt and pepper. Add zucchini and onion, and toss to coat. Cover and marinate overnight, or up to 2 days. Sprinkle with feta, green onions, mint and parsley just before serving.

PER SERVING: 149 CAL; 3G PROT; 12G TOTAL FAT (3G SAT. FAT); 9G CARB; 11MG CHOL; 252MG SOD; 2G FIBER; 5G SUGARS

Greek Zucchini Salad with Crumbled Feta: from the May-June '07 issue of Vegetarian Times