Sign of The Times.Avoid red meat. Eat more beans, grains, fruits, and vegetables. Cut back on eggs. Use low-fat cheeses. Saute with olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. instead of butter. Grill, broil, steam, or roast instead of fry. Phew phew interj. Used to express relief, fatigue, surprise, or disgust. phew interj an exclamation of relief, surprise, disbelief, or weariness phew excl ! You can try to remember all that ... or you can keep a copy of Vegetarian Times Low-Fat & Fast (1997, Macmillan, $15.00) next to the stove. Here are three of our favorites from the 150-recipe collection. WARM ROTINI SALAD WITH BALSAMIC balsamic (bäl·sämˑ·ik), n a substance that can soften and reduce mucus. VINAIGRETTE 8 ounces uncooked rotini Vinaigrette: 1/3 cup chopped fresh basil 3 Tbs. balsamic vinegar 2 Tbs. olive oil 1 tsp. brown sugar 1/2 tsp. salt Salad: Nonstick cooking spray 2 cups sliced fresh mushrooms 1 medium yellow bell pepper, seeded and cut into strips 3 cloves garlic, minced 1 1/2 cups halved cherry tomatoes 1/4 cup (1 ounce) cubed fresh part-skim mozzarella cheese (optional) Salt and freshly ground black pepper to taste Prepare the rotini according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. package directions. Meanwhile, in a small bowl, combine the vinaigrette ingredients. Whisk until well-blended. Set aside. For the salad, spray a medium nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective skillet with nonstick cooking spray Cooking spray is a spray form of various types of oils, combined with lecithin, an emulsifier, and a propellent such as food-grade alcohol, nitrous oxide, carbon dioxide or propane. Cooking spray is applied to frying pans and other cookware to prevent food from sticking. . Cook the mushrooms, bell pepper, and garlic, stirring, over medium heat until tender, about 5 minutes. Add the tomatoes. Cook, stirring constantly, until heated through. Drain the rotini. In a large bowl, combine the rotini and vegetable mixture. Add the vinaigrette and cheese, if desired; toss to coat. Season to taste with salt and pepper
PER SERVING (numbers include cheese and 3/4 tsp. salt for the entire recipe) Calories: 310 Total Fat: 9 grams Saturated Fat: 2 grams Fiber: 3 grams Sodium: 500 mg Cholesterol: 5 mg Carbohydrate: 48 grams Protein: 10 grams AFRICAN African pertaining to or originating in Africa. African buffalo includes black Cape buffalo, red Congo buffalo and red-brown varieties from Abyssinia to Niger. See also buffalo. SWEET POTATO sweet potato, trailing perennial plant (Ipomoea batatas) of the family Convolvulaceae (morning glory family), native to the New World tropics. Cultivated from ancient times by the Aztecs for its edible tubers, it was introduced into Europe in the 16th cent. STEW 1 Tbs. olive oil 1 large onion, chopped (about 2 cups) 2 cups chopped cabbage 3 to 4 cloves garlic, minced One 18-ounce can sweet potatoes, drained and chopped One 14 1/2-ounce can tomato wedges or diced tomatoes, undrained 1 1/2 cups tomato juice 3/4 cup apple juice 1 to 2 tsp. grated fresh ginger root 1/4 to 1/2 tsp. red pepper flakes 2 cups frozen cut green beans 1/3 cup natural peanut butter 6 cups cooked brown rice Heat the oil in a large skillet over medium-high heat. Add the onion; cook, stirring, until tender, about 5 minutes. Mix in the cabbage and garlic; cook, stirring, until the cabbage is tender-crisp, about 5 minutes. Stir in the sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes. Reduce the heat to medium-low; cover. Simmer until hot and bubbling, about 6 minutes. Stir in the green beans and simmer, uncovered, for 5 minutes. Stir in the peanut butter until well-blended and hot, about 1 minute. Serve the stew with crusty bread and a salad, or spoon it over rice or mashed potatoes. Serves 6. PER SERVING (numbers include 1 cup of brown rice per serving) Calories: 480 Total Fat: 12 grams Saturated Fat: 2 grams Fiber: 10 grams Sodium: 470 mg Cholesterol: 0 mg Carbohydrate: 86 grams Protein: 13 grams SQUASH PUREE pu·rée or pu·ree tr.v. pu·réed or pu·reed, pu·rée·ing or pu·ree·ing, pu·rées or pu·rees To rub through a strainer or process (food) in a blender. n. WITH DATES Two 12-ounce packages frozen cooked winter squash, thawed 1/2 cup chopped dates or raisins 2 Tbs. maple syrup 1/8 to /4 tsp. ground nutmeg Salt and freshly ground black pepper to taste 1/4 cup pecans Preheat the oven to 375 [degrees] F. In a medium bowl, combine the squash, dates or raisins, maple syrup, nutmeg, salt, and pepper. Spoon the mixture evenly into a 9-inch pie plate. Sprinkle the nuts evenly over the top. Bake until heated through, about 15 minutes. Serves 4 to 6. PER SERVING (numbers include 1/2 tsp. salt for 4 servings) Calories: 190 Total Fat: 5 grams Saturated Fat: 0 grams Fiber: 6 grams Sodium: 300 mg Cholesterol: 0 mg Carbohydrate: 38 grams Protein: 3 grams |
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