Vegetarian Recipes


A few of my favourites...

Sweet and Sour Tofu

From "Cooking Vegetarian" (see Resources page)

This is best served on a bed of rice.

2 tbsp

vegetable stock or water or 1 tbsp (15mL)canola oil

1 cup

diced onion

1 cup

diagonally sliced carrots

1 cup

each diced sweet green and red pepper

1 tbsp

minced garlic

1 tbsp

peeled grated gingerroot

3/4 cup

pineapple juice

1/4 cup

Sucanat or brown sugar

1/4 cup

rice vinegar

2 tsp

cornstarch

1 cup

diced firm tofu

1 tbsp

chopped fresh parsley

Saute onions, carrots, peppers, garlic and ginger in 2 tbsp stock, adding more stock if necessary, or 1 tbsp oil in skillet over medium heat for 5 minutes. Mix together pineapple juice, sugar, vinegar and cornstarch and add to skillet along with tofu, stirring constantly until thickened. Simmer, covered, for 3 minutes. Garnish with parsley.

Makes 4 servings



Crustless Mushroom Quiche

From "5-a-day Recipes" (see Resources page)

This is a low-fat quiche that's easy to make

2 cups

sliced mushrooms

1

onion, medium, diced

2 cups

chopped spinach, thawed and drained

1/4 cups

plain bread crumbs

2 cups

nonfat milk

8

egg whites

1/4 cup

parmesan cheese

1 tsp each:

garlic powder, black pepper, Italian Seasoning

Preheat oven to 350 degrees. Heat a 12 inch nonstick skillet over medium heat. Saute onion and mushrooms until almost tender- about 4 minutes. Add spinach and cook until all moisture is evaporated-- about 4 minutes. Add bread crumbs, stir and place into deep dish quiche pan. Combine remaining ingredients in medium mixing bowl and pour over vegetables in quiche pan. Bake for 35-45 minutes or until firm in center. Allow to stand for 5 minutes before cutting and serving.

Serves 6

Calories-- 117

Fat-- 2grams, Saturated Fat--1 gram

Fiber-- 3 grams

Sodium-- 360 mg

Veggie Pasta

From Virtual Vittles (see Resources page)

6

fresh mushrooms, sliced

1/2

head broccoli

4

cloves garlic, minced

1/2 pound

spiral pasta

1

small onion, sliced

1 tbsp

fresh Italian parsley, chopped

2 tbsp

dry white wine

1/4 tsp

thyme

2 tbsp

olive oil

salt and freshly ground black pepper

grated Romano cheese

Trim the broccoli so that you have 2 inches of the floret and stem. Cut the large florets in half lengthwise. Steam the broccoli for 10 minutes. Place the broccoli in a bowl and set aside.

Bring a large pot of water to a boil. Add the spiral pasta and stir. Return pot to a boil and cook for 10-12 minutes or until tender.

In a large skillet, heat the olive oil. Add the onion and garlic and saute until limp. Add the mushrooms and saute until all the water is removed and the mushrooms are limp. Add the salt, black pepper, thyme, parsley, white wine and broccoli. Gently stir and heat through.

Drain the pasta and transfer it to a large bowl. Pour the mushrooms and broccoli over the pasta and toss. Serve and garnish with grated cheese.

Serves 2

More Recipes to Come....

If you have any recipes that you would like to add, please EMAIL ME

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