1 c Bulgur wheat, uncooked 1/2 ts Dried basil 1/8 ts Salt 1/8 ts Pepper 2 c Boiling water 1/4 c Chopped pecans Preheat oven to 350 degrees. Lightly oil a 1 quart baking dish or spray with a nonstick cooking spray. Place bulgur, basil, salt and pepper in prepared baking dish. Add boiling water and mix well. Cover tightly and bake 20 minutes. Fluff with a fork, add pecans, and mix well. Serve hot. Per serving: 129 cal, 4 g prot, 4 g fat, 22 g carbohydrate, 51 mg sod, 0 mg chol From _Lean, Luscious and Meatless_ by Bobbie Hinman and Millie Snyder DEEANNE at 13:11 EDT |
1/3 c Oil 1 ts Vanilla 1 tb White vinegar 1 c Cold water 1 ts Baking soda 1 c White sugar 2 tb Cocoa powder 1/2 ts Salt 1 1/2 c White flour 1/2 c Walnuts, chopped Mix together the oil, vanilla, vinegar & cold water. Add the baking soda & mix well. Beat in the sugar, cocoa powder & salt. Finally, fold in the flour. Only do enough mixing to ensure that the ingredients are well blended. Pour into baking dish. Bake for 30 minutes at 350F. When cool, cut into squares. Posted by Mark Satterly in Intercook |
1 ea Whole vanilla bean 1/3 c Brown sugar 1/4 c Water 1 ts Margarine, optional 1 pn Salt, optional 4 ea Bananas 1/2 sm Pineapple Slit vanilla bean lengthwise & scrape out sticky black seeds. Place seeds & pod in small heavy bottomed pot along with remaining ingredients except fruit. Bring to a boil, stirring constantly. Reduce heat & simmer for 2 to 3 minutes. Stir till sugar has dissolved. Remove from heat. If glaze hardens, reheat before using. Prepare grill. Peel bananas; peel & core pineapple. Cut into bite-sized pieces. Alternate bananas & pineapple on skewers. Place skewers on hot grill & cook 5 to 10 minutes, turning once. When hot, baste with glaze, two or three times. Turn & baste again. PER SERVING: 139 Cal.; 0.8g Prot.; 0.4g Fat; 33g Carb.; 0 Chol.; 6mg Sod.; 2g Fiber. VT July, 1993 |
5 md Carrots 1/3 c Tahini 1 tb Miso, white 1/4 ts Celery seeds 1 Garlic clove, pressed pn Cayenne pepper, optional Extract juice from carrots and reserve 2/3 cup juice and 1 cup pulp. Whisk together carrot juice and tahini until well blended. Mix together in pulp and remaining ingredients. Spread generously on whole grain toast and top with lettuce. Per serving (spread only): 257 cal; 5 g prot; 207 mg sod; 12 g carb; 11 g fat; 0 mg chol; 126 mg calcium Vegetarian Gourmet, Summer 1993/MM by DEEANNE |
2 c Whole wheat flour 1/4 c + 1T soy flour 2 t Baking soda 1/2 t Salt 1/3 c Millet 1/2 c Applesauce 2 lg Egg equivilent 2 c Mashed over-ripe bananas 1/4 c Golden raisins preheat oven to 350 F .In a large bowl, mix together flours, baking soda, salt, and millet. Set aside. In blender, puree on high speed the applesauce, egg or equivilent, bananas and raisins. Add wet stuff to dry, moisten evenly. Spoon batter into non-stick 12 muffin tin deviding evenly and bake 40-50 minutes at 350 F or until browned. Remove muffins from pan, cool to room tempeerature. Wrap and chill. Or eat on the spot. This is really good, not too sweet. Actually, these are less sweet than the zucchini bread. My calculations indicate approximately 7% calories from fat. This could be reduced but I used regular soy flour. adapted from Zucchini Bread Adapted from _Sweet & Natural_ by Janet Warrington Posted by [email protected] (Erin L Scott) to Fatfree From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) |
2 lb Firm or extra-firm tofu, -frozen (see note) 5 c Water 1/2 c Finely minced fresh ginger -(My note - is this for -real? That's what It Says!) 3/4 c Soy sauce 1/2 c Whole-wheat pastry or white -flour 1/2 c Fine cornmeal Soy or other vegetable oil -for frying Dip: 1/2 lb Soft tofu Additional 1/2 c Water Additional 2 tb Soy sauce Garnishes: Tofu Tartar Sauce (recipe -follows) Fresh parsley To defrost tofu, place plastic bag filled with frozen tofu into bowl of hot water. After about 15 minutes, drain bowl and ad more hot water. Repeat process until tofu is soft. Remove tofu from plastic bag, rinse, and then squeeze out excess water by placing cakes between two plates and pressing plates together while tipping out water. Cut tofu horizontally into 1/2 inch thick slices. In large shallow pot, combine water, ginger, and soy sauce. Simmer sliced tofu in the marinade for 20 minutes. With large spatula, remove tofu. Gently squeeze out excess liquid by pressing tofu between fingertips. Set aside. To make dip, combine soft tofu, 1/2 c water, and 2 Tb soy sauce in blender or food processor; pour this batter onto large flat plate. Place whole-wheat flour in a second flat plate and cornmeal on a third. Dredge each slice of marinated tofu first in flour, then in batter, and last in cornmeal. Heat oil to sizzling in large skillet and deep or shallow fry (as you prefer) each cutlet until both sides are golden brown. Drain on paper towels. Serve with dollop of tartar sauce and sprig of fresh parsley. Note: to freeze tofu, place in plastic bag, seal, and freeze for a minimum of 48 hours before thawing. The color of frozen tofu will be a light amber, and when cooked, its texture will be pleasantly chewy. Makes 6 servings. |
2 tb Olive Oil 2 lg Onions Finely Chopped 1 c Dried Lentils Cooked & Drained 2 tb Chopped Parsley 1 ts Herbes DE Provence 2 tb Soy Sauce Pepper 1/3 c Whole-Wheat Bread Crumbs 1 cn (8-Oz) Pineapple Chunks Or Rings 1. Preheat the oven To 350 F. 2. Heat the Oil in a Large Sauce Pan and Saute the Onion for 10 Min. until Soft and Lightly Browned, Stirring Occasionally. 3. add the Garlic, Lentils, Parsley, Mixed With Herbs and Soy Sauce. Mash By Hand or Puree Roughly in a Processor until the Mixture Holds Together. Season With Pepper. 4. Transfer To a Shallow Baking Dish. Sprinkle With the Crumbs. 5. bake for 20 Min. Then Remove from the oven. Carefully Place the Pineapple, Either Rings or Chunks, on Top and bake for a Further 10-15 Min. until the Pineapple Is Hot. |