Showing posts with label Vegetable. Show all posts
Showing posts with label Vegetable. Show all posts

Tuesday, August 28, 2012

Almond Chicken Stir Fry

Ingredients
16oz Chicken Breast, skinned, cooked and sliced
8 cup mixed Vegetables, precooked (i.e. Water Chestnuts, Onions, Mushrooms, Broccoli, Carrots, Celery, or ?)
4 teaspoon oil
1 teaspoon Almond Extract (or amount to your preference)
4 TBLspoon Soy Sauce (or amount to your preference)
Directions
Mix together all ingredients except Almond extract and Soy Sauce.   Stir fry in a hot wok or frying pan, adding extract and Soy Sauce when done. Measure into 4 servings.
Serves 4.
Abstinent Measuring
Each serving = 1 protein and 2 vegetables
Note
For a change, try with 16 oz Shrimp or other Seafood instead of Chicken
*contribution from Area II Cookbook 2004

Friday, August 3, 2012

Sue’s Pickled Beets

My Grandmothers, both of them, made the best pickled beets.  The whole ritual of going down into the musty basement and over to the shelves of canned food, selecting just the right jar(s) for supper, cracking the seal once back up in the kitchen and spilling the contents into a waiting dish or pan. It brings back so many sweet memories of summer-time at their elbows, watching and learning.  Helping them prepare the fruits and vegetables for canning may take some effort and time to prepare, but the results are delicious.  Pickled Beets in particular are my favorite and a welcome tart-sweet counterpoint to any meal.  My recipe adds a little southern spice to their mid-west wholesomeness.  
Ingredients
25 lbs of medium Red Beet (one box), trim root tip and tops.
6 large Yellow Onion, sliced thin
6 cups Apple Cider Vinegar
3 cups Water
24 packets of Stevia (or other Sugar substitute) (or more to taste)
12 – 2 ½ “ Cinnamon Stick
12 medium Bay Leaf  (combine 2 small to equal 1 medium)
48 whole Cloves
6 teaspoon Orange Peel
12 Jalapeno Peppers, quarter lengthwise, remove seeds
12 Cayenne Peppers, whole (optional)
Directions
The Beets
Boil Red Beets like you would potatoes.  They are “done” when a fork pierces the flesh easily.  Dump in sink to cool.  Put on rubber or latex glove unless you want red skin. When the Beets are cool enough to handle, peel the Beets.  This is easily done.  When cooked and still a little warm, the skin of the beet will literally rub off.  Trim any rough spots left.  Dice or slice beets into large-ish pieces.  For ease in the next step, put all prepared beets in large container before assembly in next step.
The Juice
Mix Apple Cider Vinegar and Water into large pitcher.  You can do this in smaller batches if your pitcher wont hold the 9 cups.  Just mix in 2 parts Vinegar 1 part Water ratio.
Per quart Jar
See Note below about Canning
Add 2 packets of Stevia, 1 Cinnamon Stick, 1 Bay Leaf, 2 whole Cloves, ½ teaspoon Orange Peel, 1 quartered Jalapeno Pepper, 1 Cayenne Peppers.  Add ½ - ¾ cup Juice (Vinegar/Water) to the Jar and swish around until it’s mixed.  Imagine enough sliced Onion to equal ½ of the original Onion, this is the amount per Quart Jar.  Alternately add Beets and Onion, gently pressing and packing them into the jar until they reach the “bottom of the neck of the jar.”  Fill jar with Juice, to cover the beets.  Add the Juice SLOWLY, jiggling and shaking the jar to encourage any trapped air bubble to rise to the top.  Put on your lid and screw the ring on very tightly.
Process the Jars
Quart Jars should process in boiling water for 35 minutes. See Note below.  Remove and let cool completely.  Label jars with contents and date. 
Serving
Place Jar in refrigerator, chilling completely before serving. 
Abstinent Measuring
1 cup Beets = 1 vegetable
Note
1.        This recipes aims at 12 quarts of pickled beets. 
If you want few quarts, prepare the quantity of beet desired, then follow the “per quart jar” directions for spices.  Process quart jar for 35 minutes.  If you want pint jars, half the “per quart jar” directions.  Process pints jars in boiling water for 30 minutes.
2.       Canning is becoming a lost art.  Please spend a few minutes on the internet and look up general canning advice, tools and processing times. 
a.        Generally you want very very clean jars and lids.  One trick is to run them thru the dish washer just before use. 
b.       You want the water boiling in the huge, multi gallon processing pan before you add the filled jars.  And then you don’t start the “processing time” until the water starts to boil again.  Processing time for pints is 30 minutes and for quarts is 35 minutes.  Don’t cut the time short. Remember that you are sterilizing and killing microbes and you are using heat to do it.  

Monday, July 23, 2012

Dressing Du Jour

This is called “du jour” because you can create an almost infinite number of new dressings every day. 
Ingredients
1 teaspoon Oil
1 TBLspoon Water
2 teaspoon Vinegar
1 teaspoon Spices
Optional
1 teaspoon Fat-free Sugar-free dressing
A portion of protein
A liberal dose of imagination is always a good ingredient!
Directions
Whisk together a choice of Oil, Vinegar, Spices and Water, adding a portion of protein or fat-free dressing as you like.  Experiment and enjoy.  There’s no reason to become bored with your salad or its dressing!
Abstinent Measuring
2  TBLSpoon = 1 Salad Dressing.  Include protein if used.
Note
OIL: Monday use olive oil, Tuesday use mayonnaise, Wednesday use sesame oil, Thursday use safflower oil, Friday use peanut oil, Saturday use hazelnut oil, Sunday use walnut oil
VINEGAR: cider vinegar, brown rice vinegar, white vinegar, red wine vinegar, tarragon vinegar, white wine vinegar, champagne vinegar…
SPICES: blends of Italian, Chinese, Cajun, Garden mix, pepper mix, Creole mix, sweetened (artificial sweetener) blends with ginger and orange rind… try adding a fresh herb like cilantro, basil, dill, oregano or grating in a vegetable you don’t usually put in your salads like celery root, beets, turnips or rutabaga.
INCORPORATING PART OF THE PROTEIN: buttermilk, yogurt, cottage cheese, feta, blue cheese, Parmesan, Romano, other shredded cheeses are all fair game in small doses.
*contribution from Area II Cookbook 2004

Friday, July 20, 2012

Quick ‘n Easy Soup in a Hurry

Ingredients
1 cup Bouillon (or chicken, vegetable or beef broth)
1 cup of your favorite  Vegetable (see note below)
your favorite spices, ½-1 teaspoon, to preference
salt/pepper to preference
Optional
4 oz precooked chicken, beef or pork.
½ cup cooked brown rice or whole grain pasta
Directions
Place all ingredients in the microwave or in a pan.  Cook until vegetables just reached tender. Voila! There’s Soup!
Makes 1 serving
Abstinent Measuring
Each serving = 1 vegetable
Note
Vegetable Choices: carrot, onion, green pepper, celery take longer to soften. Chopped cabbage, tomato, summer squash, zucchini and especially mushrooms take much less time to soften.
Favorite Spices:  if in doubt, use pre-mixed spices like Mrs Dash, or Poultry Seasoning
Make-it-a-meal
A nice quick meal: double the recipe and add the optional Protein. Abstinent measure = 1 veggies and 1 protein
*contribution from Area II Cookbook 2004

Tuesday, July 3, 2012

Broccoli Puree

Ingredients
2 large bunches (about 2 ½ lbs) Broccoli, trimmed
1 TBLspoon + 1 teaspoon Butter
3 Shallots, finely chopped
1 clove Garlic, minced
1 cup Vegetable or Chicken Broth
Salt and freshly ground Pepper
Pinch freshly grated Nutmeg
Directions
Remove Broccoli tops and cut into 1/2-inch florets. Chop Broccoli stalks into 1/4-inch pieces. In a 12-inch nonstick skillet over medium heat, melt 2 teaspoon Butter.  Cook Broccoli stalks, Shallots, and Garlic, and season with Salt,  Pepper, and Nutmeg, stirring 3 to 5 minutes, until Shallots are tender. Add Broth, cover, and simmer 20 minutes, or until Broccoli stalks are very tender and liquid has almost completely evaporated. In a food processor, puree until smooth.  Meanwhile, cook Broccoli florets in boiling Salted Water 3 minutes, or just until tender. Drain in a colander and shock under cold running water to stop the cooking; drain.
To serve: In a 12-inch nonstick skillet, heat puree just until warmed through. Stir in Broccoli florets, remaining 2 teaspoon Butter, and season with Salt and Pepper.
Makes 4 servings
Abstinent Measuring
Each serving = 1 cup = 1 vegetable, 1 teaspoon oil.
*contribution from Area II Cookbook 2004

Tuesday, June 19, 2012

Fiesta Salad

Ingredients
2 Tomatoes, chopped
1 Red Onion, sliced
3 Bell Peppers, sliced in strips  (1 each: red, yellow, and green)
¼ cup fresh Cilantro
3 TBLspoon Salsa
2 TBLspoon Lemon Juice
½ teaspoon Garlic Salt
¼ teaspoon Black Pepper
¼ teaspoon ground Cumin
lettuce leaves
Directions
Serve 1 cup vegetable mixture over 1 cup or 4 oz lettuce.
Keep the Fiesta Salad mix separate from the lettuce until ready to serve.
Each serving contains 1 cup salad mix over 1 cup or 4 oz lettuce leaves
Abstinent Measuring
Each Serving = 2 vegetables
*contribution from Area II Cookbook 2004

Friday, June 1, 2012

Italian Dinner-Vegan

Ingredients
4 oz Vegetarian (egg-free) Ground Meatless Crumbles, or 4 oz. Baked Tofu
½ cup canned crushed Tomatoes
½ cup Tomato or Spaghetti Sauce, sugar-free
2 cup raw diced Onion, Bell Pepper, and sliced Mushroom (cooks down to 1 ½ cup)
1 clove Garlic, minced
Spices: ¼ teaspoon each Parsley, Oregano, Basil,
Ground Red Pepper, to taste
nonstick spray or 1 teaspoon Olive Oil (Garlic flavored Oil works well)
Directions
Sauté Onion, Bell Pepper, Mushroom, and Garlic with Cooking Spray or Oil in a large pan over medium heat.  Cook until Onions are clear and Veggies are almost tender. Reduce heat and add Spices, Crushed Tomatoes, and Spaghetti Sauce.  Add Vegetarian Protein. Continue cooking until Sauce is thoroughly heated and Veggies are tender.
Abstinent Measuring
Meal counts as 1 Protein, 2 Veggies, ½ cup Condiment, and 1 Fat if using Oil
Serving Suggestions
Grain option - add ½ cup cooked Whole Grain Pasta when adding Sauce.
Maintenance option - add 6 Diced Green and/or Black Olives to Sauce, which adds 1 additional Fat.
Make-it-A-Meal
Great with 1 cup Salad or 1 cup Steamed Broccoli to complete the dinner allowance.

*contribution from Area II Cookbook 2004

Thursday, May 31, 2012

Jicama Salad

Ingredients
8 Green Chili, chopped
1 ½ cup Jicama, peeled and cut into smallish strips
1 red Onion, sliced
1 Bell Pepper, chopped
1 teaspoon Vinegar
Juice of 1 Lemon
1/4 teaspoon Cayenne Pepper
Salt and Ppepper
Directions
Combine then chill 2 hours or overnight. Toss before serving.
Abstinent Measuring
1 c = 1 vegetable
*contribution from Area II Cookbook 2004

Monday, May 14, 2012

Green Beans Dijon

Ingredients
1 lb fresh Green Beans, ends and tails trimmed
2 teaspoon Butter or Margarine
¼ cup Dijon Mustard
¼ teaspoon ground Cumin
Directions
Cook the beans in boiling salted water 2 - 8 minutes. Drain and set aside.  Melt butter in sauce pan.  Whisk in mustard and cumin. Add green beans.  Gently stir beans until all are well-coated with mustard mixture.
Abstinent Measuring
1 cup = 1 vegetable
*contribution from Area II Cookbook 2004

Tuesday, May 8, 2012

Carrot Soup

Ingredients
4 cup sliced Carrots
1 cup chopped Onion
2 teaspoon Olive Oil
4 cup Chicken broth
1 teaspoon Lemon Zest
2 teaspoon Curry
Salt and Pepper to preference
Directions
Sauté Onion in Olive Oil, but do not brown.  Add Carrots, Broth, Curry, Salt and Pepper.  Simmer 20 minutes.  Cool, puree in the blender or food processor and reheat to serve.
Makes 2 servings
Abstinent Measuring
Each serving = 2 vegetables
*contribution from Area II Cookbook 2004

Tuesday, April 24, 2012

Curried Cauliflower – Phul Gobi (Pithwali)

Ingredients
2 lb Cauliflower (flowerets)
2 cup Onion, chopped finely
2 TBLspoon Ginger
2 hot Chilies
½ teaspoon Black Mustard seeds
1 teaspoon ground Turmeric
2 TBLspoon Olive Oil
½ teaspoon Cumin powder
1 Tomato, chopped finely
3 TBLspoon Cilantro, chopped
Salt and Pepper (amount to your preference)
Directions
Heat Oil in pan and add Seeds.  Add Onions, Ginger, Chilies, Turmeric and sauté.  Add Cauliflower and Tomato.  Continue to cook mixture.  When tender, add Cumin and Cilantro.  Season with Salt and Pepper and serve.
Abstinent Measuring
1 cup = 1 vegetable
*contribution from Area II Cookbook 2004

Wednesday, April 18, 2012

Parsnips Au Gratin

Ingredients
8 oz Parsnips, peeled & thinly sliced
1 oz Cheese
½ teaspoon Arrowroot
2 TBLspoon Milk
dash Nutmeg
Salt (amount to your preference)
Directions
Cook Parsnips in microwave in 3 TBLspoon of Water.  Cook on high until done/tender. Discard any remaining Water.  Grate or finely chop Cheese.  Melt together with Milk in a separate small dish.  Blend melted Cheese mixture together with fork adding Arrowroot, Nutmeg and Salt.  Pour mixture over cooked Parsnips and mix thoroughly.  Return to microwave to heat, if needed.
Makes 1 serving
Abstinent Measuring
Each serving = 1 vegetable, ½ protein, ¼ condiment, 2 TBLspoon Milk from coffee reserve
*contribution from Area II Cookbook 2004

Tuesday, April 17, 2012

Curried Spring Asparagus Soup

Ingredients
1 lb fresh Asparagus
6 cup Chicken Stock or Bouillon
2 teaspoon Butter
3 TBLspoon Arrowroot
3 large Egg Yolks
1 teaspoon Curry Powder (or more according to preference)
1 cup Milk
Salt and freshly ground White Pepper
Directions
Remove and discard woody ends from Asparagus stalks.  Scrape spears with vegetable peeler, Cut off tips and reserve.  Dice stalks and combine with stock in 4 quart saucepan.  Bring to boil and cook uncovered for 10 minutes or until very tender.  Cool, then puree in 'blender or food processor.  Set aside.  Melt Butter over low heat in large heavy saucepan.  Add Arrowroot and cook, stirring constantly, 2 to 3 minutes.  Stir in puree and bring to boil over medium heat. Add Asparagus tips.  Cover and simmer 10 minutes or until tips are tender.  While soup is simmering, thoroughly combine Yolks, Curry and Milk with whisk.  Add to soup and heat through but do not let boil.  Season to taste with salt and pepper.  Serve hot.
Makes 2 servings.
Abstinent Measuring
Each serving = 1 protein, 2 vegetables and 1 tsp oil
*contribution from Area II Cookbook 2004

Friday, April 13, 2012

Vegan Vegetable Skewers

Ingredients
2 cup of the following vegetables cut into 1-inch pieces, or any other roasting veggies:
Mushrooms - White, Golden, or Portabella
Bell Peppers of any or all colors
Onions - Yellow or Red (do not separate layers completely otherwise onions tend to burn), use at least 3 layers per Onion piece on skewer
Zucchini
Tomatoes, Regular or Cherry Tomatoes
Carrots - large (small Carrot pieces tend to break when skewering)
I teaspoon Olive Oil
Spice mixture:
Garlic Salt
Onion Salt
Paprika
Parsley
Dill or Rosemary
Ground Red Pepper (all according to your preference)
1 teaspoon Olive Oil
Other items
Large Bamboo Skewers,  soaked in water to prevent scorching
Directions
Skewer the chopped vegetables, making sure they are close together.  Mix spices with the olive oil in a small container and brush veggies with oil mixture using a small basting brush.  Cook skewers on grill until veggies are tender, turning often to ensure they don't burn. Use hickory or mesquite chips when grilling to add more flavor.
Abstinent Measuring
1 recipe = 2 vegetables and 1 fat
Make-it-a-Meal
Great with 4 oz. of Vegan Meatless Hamburger-style Patties and a 1 cup Salad for dinner.
*contribution from Area II Cookbook 2004

Tuesday, April 10, 2012

Mel’s Slaw

Ingredients
1 small head Cauliflower- peel and cut stems, julienne core
1 head large Broccoli 6" across- peel and cut stems, julienne core
1 pkg Broccoli Slaw
1 pkg shredded Carrots
½ head finely shredded Cabbage (some red for color)
1 BIG sweet Onion (from chili or Vidalia), chopped fine
2 stalks finely chopped Celery
Dressing for 8 oz Slaw:
2 TBLspoon Mustard
2 TBLspoon sugar-free Maple Syrup
1 TBLspoon Balsamic Vinegar
Directions
Prepare and mix raw Cauliflower, Broccoli, Carrots, Cabbage, etc. Separate 8 oz of mixture and add dressing. 
Abstinent Measuring
one serving = 8 oz Veggie mix + dressing = 1 vegetable  
*contribution from Janann Y

Sunday, April 1, 2012

Gucci Sushi


A fun way to eat your whole grain serving with a little Asian flair!
Ingredients:
1/2 cup cooked brown rice (any brand)
1/4 c hummus (to get the rice sticky)
2 thin slices of red bell pepper
2 thin, long slices of cucumber
2 T. fat free cream cheese
1 paper thin sheet of seaweed wrap (10 calories)
In a small bowl mix the hummus and the rice together to create a sticky ball. Lay out the seaweed wrap on a flat surface and spread out the rice to about 2/3 of the distance to the top.
Place the slices of vegetables (you could also use cooked asparagus or any other veggie) on the rice. Gently roll up the wrap to meet the top. Gently moisten the top end so it will stick to the rest when it is rolled up. Slice in 1 inch pieces. Sprinkle soy sauce for extra flavor. The first photo equals 1 serving.
Abstinent Measuring:
1 grain serving
1 fat
1/4 protein
1/8 vegetable
Make it a Meal:
Make a stir fry with 3 oz chicken and 3/4 cups of the left over sliced vegetables. Add an 8 oz salad and you have a fun, abstinent meal!

Friday, March 30, 2012

Sweet and Sour Cucumber Salad

Ingredients
2 Cucumbers, each about 7 inches long
½ teaspoon Salt
¼ cup Apple Cider Vinegar
2 packets artificial Sweetener
2 minced Green Onions
¼ teaspoon Celery Salt
½ teaspoon Dill
Salt and Pepper (amount to your preference)
Directions
Peel and seed Cucumbers; cut into very thin slices and place in large bowl.  Sprinkle Cucumbers with Salt, ½ TBLspoon Vinegar and ¼ packet Artificial Sweetener.  Gently toss and let stand 20 minutes.  Drain Cucumbers, gently pressing out liquid.  Pat slices dry on paper towels.  In a lidded container big enough to hold all the sliced Cucumbers with room to spare, mix the Vinegar and  Spices.   Add Cucumber slices, pop on the lid, and shake the container gently to mix. Chill Cucumbers in fridge until it’s time to eat!
Abstinent Measuring
1 cup = 1 vegetable
*contribution from Area II Cookbook 2004

Thursday, March 22, 2012

Quick and Easy Four Bean Salad

Ingredients
¼ cup chilled Kidney Beans, rinsed and drained
¼ cup chilled Garbanzo Beans, rinsed and drained
¼ cup chilled Pinto Beans, rinsed and drained
¼ cup chilled Black Beans, rinsed and drained
2 cup mixed Salad Veggies - Lettuce, Carrots, Bell Pepper, Mushrooms, Chives, Cucumbers, Celery, Tomatoes, etc.
2 TBLSpoon fat-free sugar-free Dressing (for example: Jardin's Garlic Vinaigrette),
or
½ cup Saisa
1 teaspoon Salad Oil (optional)
Directions
Mix beans and salad and serve.
Makes one serving
Abstinent Measuring
one serving = 1 protein, 2 vegetables and one optional fat for a full lunch meal
Note
Check beans for sugar.  Health food stores have sugar-free canned bean varieties.
*contribution from Area II Cookbook 2004

Monday, March 19, 2012

“Spaghetti” Squash-that is - with Meat Sauce

Ingredients
2 cup Spaghetti Squash, cooked
3 ½ oz ground Beef, cooked
½ cup Spaghetti Sauce, check for no sugar
½ oz Parmesan Cheese
½ cup sliced canned Mushrooms
Directions
Measure out squash onto a plate.  Top with beef, mushrooms, spaghetti sauce and cheese.  Heat briefly in microwave to bring to serving temperature.
Serves one
Abstinent Measuring
one serving = 2 vegetables, 1 protein, plus optional sauce
Make It A Meal
This is a full lunch meal, but adding a Side salad and Salad Dressing makes this a perfect dinner 
*contribution from Area II Cookbook 2004

Sunday, March 18, 2012

Egg Mug Mexicali


Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1  oz frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
1 oz. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!
Abstinent Measuring
1 serving = 1 protein
I would like to give a special thanks to my sponsor who helped me edit this recipe.