This version is dressed with Italian seasonings. Select at least four different vegetables, or follow the combination below. To speed preparation, parboil the harder, longer-cooking vegetables, such as sweet potatoes and potatoes, before roasting them. Serves 4 to 6
Roasted Vegetables
2 potatoes, cut into 1-inch chunks or cut in half lengthwise and sliced crosswise into 1/2-inch-thick semicircles
2 sweet potatoes, peeled and cut into 1-inch chunks or sliced as above
2 carrots, peeled and cut into 1-inch chunks or cut on diagonal
1 large onion, cut into wedges
1 medium-sized zucchini, cut into 1-inch chunks or cut on diagonal into 1/2-inch-thick slices
2 bell peppers, cut into 1-inch chunks
Italian Dressing
4 tsp. olive oil
1/4 cup fresh lemon juice
6 cloves garlic, minced or pressed
3 Tbs. minced fresh rosemary
1 Tbs. minced fresh oregano
1 tsp. salt
To make Roasted Vegetables: Preheat oven to 425F.
Parboil potatoes, sweet potatoes and carrots in boiling water to cover for 2 minutes. Remove from heat, and drain well. In large bowl, combine parboiled vegetables with onions, zucchini and bell peppers.
To make Italian Dressing: Place ingredients in bowl, and whisk together or purée in blender.
Toss vegetables with dressing, and place in single layer on large unoiled baking tray.
Bake vegetables, stirring every 15 minutes, until tender, about 45 minutes.
PER SERVING: 180 Calories, 4g Protein, 3g Total Fat, 35g Carbohydrates, 410mg Sodium, 4g Fiber, 11g Sugars.
Italian-Style Roasted Vegetables (Recipe of the day: April 24, 2007)
Tuesday, April 24, 2007
Herbed Tofu Lasagna with Zucchini
Simple, fresh flavors and an innovative way with tofu—it’s blended with herbs and seasonings until creamy and ricotta-like—make this lasagna one you’ll want to make year-round. The key: Use the best purchased marinara sauce you can find, then drizzle each serving with extra virgin olive oil. Serves 10 - Vegan
Ingredients:
2 14-oz. pkg. firm tofu, well drained
1⁄2 cup chopped fresh basil
1⁄3 cup chopped fresh Italian parsley
1⁄3 cup pine nuts, toasted*
2 cloves garlic, peeled
2 Tbs. lemon juice
1 tsp. salt
1⁄2 tsp. red pepper flakes
1⁄4 tsp. sugar
1 Tbs. olive oil
4 medium-size zucchini, cut into
1⁄2-inch slices (about 3 cups)
5 cups marinara sauce
16 no-cook lasagna noodles (9 oz.)
Preparation:
* To toast pine nuts: Place nuts in dry skillet over medium-high heat. Cook, stirring constantly, about 3 minutes, until golden.
1. Preheat oven to 350F. Coat 13x9- inch baking dish with cooking spray. Combine tofu, basil, parsley, pine nuts, garlic, lemon juice, salt, red pepper flakes and sugar in food processor; blend until smooth and similar to ricotta in texture.
2. Put oil and zucchini in large nonstick skillet. Sauté 3 to 5 minutes over medium-high heat, or until just tender.
3. Spread 3 Tbs. marinara sauce over bottom of prepared baking dish. Cover with layer of noodles, overlapping slightly, half of tofu mixture and half of zucchini mixture. Top with another layer of noodles, remaining tofu and zucchini, and 1⁄2 cup sauce. Finish with another layer of noodles and remaining sauce.
4. Cover with foil, and bake 1 hour. Let rest 10 minutes before serving.
PER SERVING: 314 CAL; 18G PROT; 12G TOTAL FAT (1.5G SAT. FAT); 36G CARB; 0MG CHOL; 617MG SOD; 6G FIBER; 10G SUGARS
HERBED TOFU LASAGNA WITH ZUCCHINI (Apr. '06 issue)
Ingredients:
2 14-oz. pkg. firm tofu, well drained
1⁄2 cup chopped fresh basil
1⁄3 cup chopped fresh Italian parsley
1⁄3 cup pine nuts, toasted*
2 cloves garlic, peeled
2 Tbs. lemon juice
1 tsp. salt
1⁄2 tsp. red pepper flakes
1⁄4 tsp. sugar
1 Tbs. olive oil
4 medium-size zucchini, cut into
1⁄2-inch slices (about 3 cups)
5 cups marinara sauce
16 no-cook lasagna noodles (9 oz.)
Preparation:
* To toast pine nuts: Place nuts in dry skillet over medium-high heat. Cook, stirring constantly, about 3 minutes, until golden.
1. Preheat oven to 350F. Coat 13x9- inch baking dish with cooking spray. Combine tofu, basil, parsley, pine nuts, garlic, lemon juice, salt, red pepper flakes and sugar in food processor; blend until smooth and similar to ricotta in texture.
2. Put oil and zucchini in large nonstick skillet. Sauté 3 to 5 minutes over medium-high heat, or until just tender.
3. Spread 3 Tbs. marinara sauce over bottom of prepared baking dish. Cover with layer of noodles, overlapping slightly, half of tofu mixture and half of zucchini mixture. Top with another layer of noodles, remaining tofu and zucchini, and 1⁄2 cup sauce. Finish with another layer of noodles and remaining sauce.
4. Cover with foil, and bake 1 hour. Let rest 10 minutes before serving.
PER SERVING: 314 CAL; 18G PROT; 12G TOTAL FAT (1.5G SAT. FAT); 36G CARB; 0MG CHOL; 617MG SOD; 6G FIBER; 10G SUGARS
HERBED TOFU LASAGNA WITH ZUCCHINI (Apr. '06 issue)
Monday, April 16, 2007
Tabouleh / Taouli Salad
Ingredients:
- bulgur wheat-- 3 cups soak in warm water 1.5 hours
- tomatoes--5 roma
- cucumbers--2
- parsley--3 bunches
Preparation:
cut vegetables into chunks of approximately the same size
add wheat
add juice of half a lemon
add 1/4 tsp black pepper
add 1 tsp hing/asafoetida
add 1.5 tsp salt
add finely chopped parsley--put last so you know that if it's mixed, the other spices are too
optional--add 2 tsp sumac
add olive oil to taste
stir.
TABOULEH/TAOULI SALAD
- bulgur wheat-- 3 cups soak in warm water 1.5 hours
- tomatoes--5 roma
- cucumbers--2
- parsley--3 bunches
Preparation:
cut vegetables into chunks of approximately the same size
add wheat
add juice of half a lemon
add 1/4 tsp black pepper
add 1 tsp hing/asafoetida
add 1.5 tsp salt
add finely chopped parsley--put last so you know that if it's mixed, the other spices are too
optional--add 2 tsp sumac
add olive oil to taste
stir.
TABOULEH/TAOULI SALAD
Tuesday, April 10, 2007
Mushroom and Swiss Chard Lasagna
For brands of oven-ready lasagna noodles that contain 12 noodles per box, use 3 noodles per layer. For those with 16 noodles, use 4 per layer. Serves 8.
1 lb. Swiss chard, well rinsed, or 16 oz. frozen spinach
2 tsp. olive oil
1 lb. cremini or baby bella mushrooms, quartered
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1 26-oz. jar marinara sauce
Salt and freshly ground black pepper to taste
1 large egg
1 15-oz. container low-fat ricotta cheese
2/3 cup freshly grated Parmesan cheese
1 8- to 9-oz. pkg. oven-ready lasagna noodles (12 to 16 noodles)
2 cups grated part-skim mozzarella cheese
Bring large pot of water to a boil. Remove stems from Swiss chard leaves; cut stems into 1/2-inch lengths. Cut leaves into 1-inch strips. Add stems to boiling water, cover and cook 3 minutes. Add leaves, cover and cook 3 to 4 minutes, until tender. Drain, rinse under cold water; press out excess moisture.
Heat oil in nonstick skillet over medium-high heat. Add mushrooms, and cook, stirring occasionally, 3 to 5 minutes, or until browned. Add garlic and crushed red pepper; cook, stirring, about 10 seconds. Transfer to bowl, and stir in Swiss chard and 2 cups marinara sauce. Season with salt and pepper.
Whisk together egg, ricotta, 1/3 cup Parmesan cheese, salt and pepper in bowl. Put 3 or 4 lasagna noodles in large bowl, and cover with warm water; let soak.
Preheat oven to 400F.
Spread about 1/2 cup marinara sauce in 9x13-inch baking dish coated with cooking spray. Place 3 or 4 dry noodles over sauce. Cover with 2/3 cup ricotta mixture. Top with 1 1/2 cups Swiss chard mixture. Sprinkle with 1/2 cup mozzarella. Repeat layering two times.
Lift soaked noodles from water, pat dry and arrange on top of lasagna. Cover with remaining marinara sauce. Tightly cover pan with aluminum foil. (Lasagna can be prepared ahead to this point, and refrigerated up to 2 days.)
Bake 35 minutes, and then uncover. Sprinkle with remaining Parmesan cheese and mozzarella. Bake, uncovered, about 15 minutes, until noodles are tender. Let stand 5 minutes before serving.
Mushroom and Swiss Chard Lasagna (Weekly Recipe - April 10, 2007)
1 lb. Swiss chard, well rinsed, or 16 oz. frozen spinach
2 tsp. olive oil
1 lb. cremini or baby bella mushrooms, quartered
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1 26-oz. jar marinara sauce
Salt and freshly ground black pepper to taste
1 large egg
1 15-oz. container low-fat ricotta cheese
2/3 cup freshly grated Parmesan cheese
1 8- to 9-oz. pkg. oven-ready lasagna noodles (12 to 16 noodles)
2 cups grated part-skim mozzarella cheese
Bring large pot of water to a boil. Remove stems from Swiss chard leaves; cut stems into 1/2-inch lengths. Cut leaves into 1-inch strips. Add stems to boiling water, cover and cook 3 minutes. Add leaves, cover and cook 3 to 4 minutes, until tender. Drain, rinse under cold water; press out excess moisture.
Heat oil in nonstick skillet over medium-high heat. Add mushrooms, and cook, stirring occasionally, 3 to 5 minutes, or until browned. Add garlic and crushed red pepper; cook, stirring, about 10 seconds. Transfer to bowl, and stir in Swiss chard and 2 cups marinara sauce. Season with salt and pepper.
Whisk together egg, ricotta, 1/3 cup Parmesan cheese, salt and pepper in bowl. Put 3 or 4 lasagna noodles in large bowl, and cover with warm water; let soak.
Preheat oven to 400F.
Spread about 1/2 cup marinara sauce in 9x13-inch baking dish coated with cooking spray. Place 3 or 4 dry noodles over sauce. Cover with 2/3 cup ricotta mixture. Top with 1 1/2 cups Swiss chard mixture. Sprinkle with 1/2 cup mozzarella. Repeat layering two times.
Lift soaked noodles from water, pat dry and arrange on top of lasagna. Cover with remaining marinara sauce. Tightly cover pan with aluminum foil. (Lasagna can be prepared ahead to this point, and refrigerated up to 2 days.)
Bake 35 minutes, and then uncover. Sprinkle with remaining Parmesan cheese and mozzarella. Bake, uncovered, about 15 minutes, until noodles are tender. Let stand 5 minutes before serving.
Mushroom and Swiss Chard Lasagna (Weekly Recipe - April 10, 2007)
Friday, March 23, 2007
Whole Wheat Pizza Crust
1 Tbs. active dry yeast
1 1/2 cups warm water
2 Tbs. olive oil
11/2 tsp. salt
2 cups whole wheat flour
1 1/2 to 2 cups bread flour
Directions:
1. Mix yeast with 1/2 cup warm water in a small bowl, and set aside until yeast begins to foam, for 5 to 10 minutes.
2. Add remaining water, olive oil and salt, and stir to combine. Using a portable or standing mixer, add flour by cupfuls until a sticky dough comes together. Knead by machine, or put dough on lightly floured work surface and knead by hand for 5 minutes, or until dough is smooth and elastic. Put dough in a bowl, cover with a clean towel and let rise in a warm place for 1 to 11/2 hours, or until doubled.
3. Punch dough down, and form into equal-sized balls for 2 large or 4 small pizzas. Spray pizza pans or baking sheets with nonstick cooking spray, or rub with olive oil. Let dough rest for 30 minutes, shape into pizza crusts and place in pans or on sheets. Makes 2 Large or 4 Small Crusts.
Vegetarian Times: Whole Wheat Pizza Crust 05/01/2004 p46
1 1/2 cups warm water
2 Tbs. olive oil
11/2 tsp. salt
2 cups whole wheat flour
1 1/2 to 2 cups bread flour
Directions:
1. Mix yeast with 1/2 cup warm water in a small bowl, and set aside until yeast begins to foam, for 5 to 10 minutes.
2. Add remaining water, olive oil and salt, and stir to combine. Using a portable or standing mixer, add flour by cupfuls until a sticky dough comes together. Knead by machine, or put dough on lightly floured work surface and knead by hand for 5 minutes, or until dough is smooth and elastic. Put dough in a bowl, cover with a clean towel and let rise in a warm place for 1 to 11/2 hours, or until doubled.
3. Punch dough down, and form into equal-sized balls for 2 large or 4 small pizzas. Spray pizza pans or baking sheets with nonstick cooking spray, or rub with olive oil. Let dough rest for 30 minutes, shape into pizza crusts and place in pans or on sheets. Makes 2 Large or 4 Small Crusts.
Vegetarian Times: Whole Wheat Pizza Crust 05/01/2004 p46
Skillet Pizza
When shopping for pesto, choose refrigerated tubs instead of cans or jars; they have the most flavor and the least sodium.
8 oz. chilled pizza dough (1/2 of 16-oz. pkg.)
2 tsp. olive oil
2 Tbs. plus 2 tsp. prepared refrigerator pesto
1/2 cup shredded low-moisutre part-skim mozzarella cheese
2 Tbs. low-fat ricotta cheese
1 large zucchini, sliced into 1/4-inch rounds
Directions:
1. Set rack in lower third of oven and preheat oven to 500F.
2. Stretch dough into 10-inch round. Heat oil in 10-inch skillet over high heat. Cook dough round 3 minutes, or until brown and crisp on bottom. Turn dough over in skillet using 2 spatulas. Remove from heat.
3. Spread 2 Tbs. pesto over crust in skillet. Sprinkle with mozzarella. Top with dollops of ricotta, spaced well apart. Set zucchini rounds around ricotta.
4. Place skillet in oven; bake pizza 8 minutes, or until cheese is melted and bubbly. Spoon remaining pesto over zucchini rounds, and sprinkle with freshly ground black pepper. Cut into 4 wedges, and serve. Serves 4.
Vegetarian Times: Skillet Pizza 05/01/2006 p42
8 oz. chilled pizza dough (1/2 of 16-oz. pkg.)
2 tsp. olive oil
2 Tbs. plus 2 tsp. prepared refrigerator pesto
1/2 cup shredded low-moisutre part-skim mozzarella cheese
2 Tbs. low-fat ricotta cheese
1 large zucchini, sliced into 1/4-inch rounds
Directions:
1. Set rack in lower third of oven and preheat oven to 500F.
2. Stretch dough into 10-inch round. Heat oil in 10-inch skillet over high heat. Cook dough round 3 minutes, or until brown and crisp on bottom. Turn dough over in skillet using 2 spatulas. Remove from heat.
3. Spread 2 Tbs. pesto over crust in skillet. Sprinkle with mozzarella. Top with dollops of ricotta, spaced well apart. Set zucchini rounds around ricotta.
4. Place skillet in oven; bake pizza 8 minutes, or until cheese is melted and bubbly. Spoon remaining pesto over zucchini rounds, and sprinkle with freshly ground black pepper. Cut into 4 wedges, and serve. Serves 4.
Vegetarian Times: Skillet Pizza 05/01/2006 p42
Tortilla Personal Pizza
If you’re not a fan of feta, dollops of ricotta cheese or slices of fresh mozzarella make luscious substitutions.
1 whole wheat tortilla
1 Tbs. prepared pesto
1 large tomato, sliced
1/4 cup artichoke hearts in water, rinsed, drained and sliced
2 oz. low-sodium feta cheese
2 tsp. pine nuts
1/4 cup fresh basil, torn
Directions:
1. Preheat oven to 350F. Spread pesto over tortilla. Top with tomato, artichokes, cheese and pine nuts.
2. Bake 12 minutes, or until tortilla is toasted around edges. Top with fresh basil and serve immediately.
Vegetarian Times: Tortilla Personal Pizza 05/01/2006 p69
1 whole wheat tortilla
1 Tbs. prepared pesto
1 large tomato, sliced
1/4 cup artichoke hearts in water, rinsed, drained and sliced
2 oz. low-sodium feta cheese
2 tsp. pine nuts
1/4 cup fresh basil, torn
Directions:
1. Preheat oven to 350F. Spread pesto over tortilla. Top with tomato, artichokes, cheese and pine nuts.
2. Bake 12 minutes, or until tortilla is toasted around edges. Top with fresh basil and serve immediately.
Vegetarian Times: Tortilla Personal Pizza 05/01/2006 p69
Lentil-Walnut Spread
French bread slices go great with this flavorful spread. Alternatively, stuff it into a whole-wheat pita along with paper-thin slices of red onion and crisp romaine lettuce.
3/4 cup lentils, rinsed
1/4 cup walnut halves
1 Tbs. flaxseed oil or olive oil
1 small clove garlic, peeled
1/2 tsp. salt
1 cup finely minced arugula, spinach or watercress leaves
3 Tbs. vegetable broth
1/4 tsp. ground cumin
1/8 tsp. ground coriander
Directions:
In small saucepan, combine lentils and 1 1/2 cups water and bring to a boil over high heat. Reduce heat to low, cover and simmer until lentils are tender and water is absorbed, 35 to 40 minutes. Drain well. Transfer to small bowl.
In small food processor or blender, process walnuts and oil to smooth paste. With rubber spatula, scrape mixture into bowl with lentils. Mash to paste with fork.
On cutting board, cut garlic in half; sprinkle with 1/4 teaspoon salt. With flat side of knife, mash together. Add to lentil-walnut mixture along with arugula, broth, cumin, coriander and remaining 1/4 teaspoon salt. Mix well. Cover and refrigerate up to 4 days. Makes 2 1/2 cups -- Dairy-free
Vegetarian Times: Lentil-Walnut Spread 01/01/2000 p43
3/4 cup lentils, rinsed
1/4 cup walnut halves
1 Tbs. flaxseed oil or olive oil
1 small clove garlic, peeled
1/2 tsp. salt
1 cup finely minced arugula, spinach or watercress leaves
3 Tbs. vegetable broth
1/4 tsp. ground cumin
1/8 tsp. ground coriander
Directions:
In small saucepan, combine lentils and 1 1/2 cups water and bring to a boil over high heat. Reduce heat to low, cover and simmer until lentils are tender and water is absorbed, 35 to 40 minutes. Drain well. Transfer to small bowl.
In small food processor or blender, process walnuts and oil to smooth paste. With rubber spatula, scrape mixture into bowl with lentils. Mash to paste with fork.
On cutting board, cut garlic in half; sprinkle with 1/4 teaspoon salt. With flat side of knife, mash together. Add to lentil-walnut mixture along with arugula, broth, cumin, coriander and remaining 1/4 teaspoon salt. Mix well. Cover and refrigerate up to 4 days. Makes 2 1/2 cups -- Dairy-free
Vegetarian Times: Lentil-Walnut Spread 01/01/2000 p43
Spicy Peanut Noodles
For milder noodles, start with 1 tsp. chile paste. If you want more spice, add a dab at a time, tasting as you go
8 oz. linguine
1/3 cup low-fat creamy peanut butter
2 Tbs. low-sodium soy sauce
1 1/2 Tbs. rice wine vinegar
1 to 2 tsp. chile paste with garlic
1/2 tsp. sugar
1 medium-size red bell pepper, cut into thin strips
3/4 cup chopped seeded cucumber
3 green onions, sliced diagonally into 1/4-inch pieces (about 1/4 cup)
2 Tbs. chopped cilantro
4 lime wedges, optional
Directions:
1. Cook linguine according to package directions.
2. Meanwhile, combine peanut butter, 1?4 cup water, soy sauce, vinegar, chile paste and sugar in large bowl; whisk until blended. If sauce seems too thick, thin it with a little water; it should have the consistency of cream.
3. Add linguine, bell pepper, cucumber and green onions, and toss well. Sprinkle with cilantro. Serve with lime wedges, if desired.
30 minutes or fewer; Serves 6
Vegetarian Times: Spicy Peanut Noodles 04/01/2006 p42
8 oz. linguine
1/3 cup low-fat creamy peanut butter
2 Tbs. low-sodium soy sauce
1 1/2 Tbs. rice wine vinegar
1 to 2 tsp. chile paste with garlic
1/2 tsp. sugar
1 medium-size red bell pepper, cut into thin strips
3/4 cup chopped seeded cucumber
3 green onions, sliced diagonally into 1/4-inch pieces (about 1/4 cup)
2 Tbs. chopped cilantro
4 lime wedges, optional
Directions:
1. Cook linguine according to package directions.
2. Meanwhile, combine peanut butter, 1?4 cup water, soy sauce, vinegar, chile paste and sugar in large bowl; whisk until blended. If sauce seems too thick, thin it with a little water; it should have the consistency of cream.
3. Add linguine, bell pepper, cucumber and green onions, and toss well. Sprinkle with cilantro. Serve with lime wedges, if desired.
30 minutes or fewer; Serves 6
Vegetarian Times: Spicy Peanut Noodles 04/01/2006 p42
Tuesday, March 20, 2007
Bangkok Noodles
This noodle dish is a favorite in restaurants and in homes throughout all of Thailand. Our version is flavorful yet light and easy to prepare.
1/3 cup vegetable broth
1/4 cup coconut milk
2 Tbs. soy sauce
2 1/2 tsp. curry powder, or to taste
1/4 cup chopped scallions (white and light green parts)
1/2 tsp. freshly ground black pepper
1 1/2 tsp. vegetable oil
2 tsp. minced garlic
1 Tbs. minced fresh ginger
1 small hot green chile pepper, minced (seeding is optional)
4 oz. firm tofu, drained and cut into 1/2-inch cubes
1 cup mung bean sprouts
2 cups fresh spinach leaves
6 oz. rice vermicelli, soaked in warm water for 20 minutes and drained
1. In small bowl, mix broth, coconut milk, soy sauce, curry powder, scallions and black pepper. Set aside.
2. In large wok or skillet, heat oil over medium-high heat. Stir-fry garlic, ginger, and chile until fragrant, about 10 seconds. Add tofu, and stir-fry 1 minute. Stir in soy sauce mixture, and bring to a simmer. Add 1/2 cup bean sprouts, spinach and noodles, and stir-fry, about 30 seconds.
3. Add remaining bean sprouts, but do not mix into noodles.
Bangkok Noodles (Recipe of the day - March 20, 2007)
1/3 cup vegetable broth
1/4 cup coconut milk
2 Tbs. soy sauce
2 1/2 tsp. curry powder, or to taste
1/4 cup chopped scallions (white and light green parts)
1/2 tsp. freshly ground black pepper
1 1/2 tsp. vegetable oil
2 tsp. minced garlic
1 Tbs. minced fresh ginger
1 small hot green chile pepper, minced (seeding is optional)
4 oz. firm tofu, drained and cut into 1/2-inch cubes
1 cup mung bean sprouts
2 cups fresh spinach leaves
6 oz. rice vermicelli, soaked in warm water for 20 minutes and drained
1. In small bowl, mix broth, coconut milk, soy sauce, curry powder, scallions and black pepper. Set aside.
2. In large wok or skillet, heat oil over medium-high heat. Stir-fry garlic, ginger, and chile until fragrant, about 10 seconds. Add tofu, and stir-fry 1 minute. Stir in soy sauce mixture, and bring to a simmer. Add 1/2 cup bean sprouts, spinach and noodles, and stir-fry, about 30 seconds.
3. Add remaining bean sprouts, but do not mix into noodles.
Bangkok Noodles (Recipe of the day - March 20, 2007)
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