Vegetarian Times - Recipe of the Week. new recipe added: 2/27

I get these in my email - thought I would share since I know there are other veggies out there...

Orzo-Ricotta Bake

Serves 4 to 6

This simple dish comes together quickly and, when served right out of the oven, provides a hearty cold-weather meal. Offer with a tossed green salad or sliced tomatoes, hot crusty Italian bread, and fresh fruit and cheese. Best beverages for this would include hot mulled apple cider or a fragrant herbed tea.

1 cup uncooked orzo
1 Tbs. olive oil
8 oz. sliced mushrooms
1 1/2 cups quartered artichoke hearts
1 Tbs. minced garlic
1 1/2 cups low-fat mozzarella cheese
1 cup low-fat ricotta
1 cup Italian-seasoned breadcrumbs
1 cup chopped flat-leaf parsley
Salt and freshly ground black pepper to taste
1 tsp. garlic powder

1. Preheat oven to 425F. Spray 2-quart baking dish with nonstick cooking spray.
2. Bring large pot of lightly salted water to a boil over high heat, and add orzo. Cook until tender, about 5 minutes. Remove from heat, and drain.
3. Heat oil in large skillet over medium heat. Sauté mushrooms and artichoke hearts for 4 to 5 minutes, and add garlic, cooking 1 minute more. Remove from heat, and place vegetables into baking dish. Stir orzo into mushroom mixture.
4. Meanwhile, stir together mozzarella, ricotta, breadcrumbs and parsley. Season with salt, pepper and garlic powder. Spoon cheese mixture over vegetables, smoothing top with back of spoon.
5. Bake about 15 minutes, or until cheese melts and top turns golden. Remove from oven, and serve.

PER SERVING:
360 Calories
21g Protein
11g Total Fat (6G Saturated Fat)
45g Carbohydrates
30mg Cholesterol
760mg Sodium
5g Fiber
4g Sugars

Angel Hair Pasta with Fennel and Saffron

Serves 6

Assemble, but do not bake, the gratin up to 2 days ahead and refrigerate. If desired, use a disposable/recyclable aluminum lasagna pan.
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2 medium bulbs fennel with fronds
1 lb. dried angel hair pasta
2 Tbs. olive oil
2 small red onions, chopped (1 1/2 cups)
1/2 tsp. fennel seeds
1/2 tsp. saffron threads
3 Tbs. currants or raisins plumped in warm water and drained
2 Tbs. pine nuts

1. Bring large pot of lightly salted water to a boil.
2. Meanwhile, rinse and trim fennel, discarding stems but reserving fronds and bulbs. Set aside half the fronds. Chop remaining fronds; set aside. Add fennel bulbs to boiling water and cook 10 minutes. Using slotted spoon, remove fennel bulbs. Dice bulbs and set aside.
3. Return water to a boil and add pasta; stir to prevent sticking. Cook until tender, about 6 minutes. Drain pasta, reserving 1/2 cup cooking water.
4. While pasta is cooking, in large skillet, heat 1 Tbs. oil over low heat. Add onions, fennel seeds and chopped fronds and cook, stirring, until onions are tender, about 5 minutes.
5. In a cup, combine saffron and 1 1/2 tablespoons warm water; stir to blend and add mixture to skillet. Stir in diced fennel bulbs and cook, stirring, until fennel is very tender, about 15 minutes. Add currants and pine nuts. If mixture seems dry, add spoonfuls of reserved pasta water to moisten.
6. Add cooked pasta and remaining fronds to mixture. Increase heat to medium and cook, stirring, 1 minute. Drizzle with remaining 1 Tbs. oil, season with salt to taste and serve.

PER SERVING:
211 Calories
6g Protein
6g Total Fat (1G Saturated Fat)
34g Carbohydrates
0mg Cholesterol
43mg Sodium
6g Fiber

Wild Mushroom Risotto Cakes

Serves 4

The Arborio rice from Italy cooks up into the popular rice dish, risotto—a main course that lends itself to a variety of seasonings. The trick to a successful dish is the long, slow cooking required so that the rice grains can slowly absorb the liquid and become tender.

2 to 3 Tbs. extra virgin olive oil
1 large onion, diced
5 garlic cloves, peeled
2 fresh bay leaves
10 sprigs fresh thyme
1/2 lb. Arborio rice
1 cup Chablis or other white wine
3 to 4 cups mushroom stock or vegetable stock
Salt and pepper to taste
1 bunch basil, stemmed and leaves julienned
1 bunch parsley, stemmed and chopped
1/4 bunch fresh thyme, stemmed and leaves chopped
3 cups roasted wild mushrooms, preferably shiitake, halved
1/4 lb. Parmesan cheese, grated

1. Heat 1 Tbs. oil in large skillet over medium heat. When hot, add onion, garlic, bay leaves and thyme. Cook, stirring, until onion is translucent. Add rice and slowly cook until rice is hot and grains separate. Add more oil if needed.
2. Add white wine and cook slowly to reduce liquid, stirring constantly. Add mushroom stock, 1 cup at a time, and continue to cook and stir constantly. When each addition of stock is totally absorbed, add next cup stock, and continue to cook and stir until rice is just cooked through. Season with salt and pepper to taste.
3. Add chopped herbs and roasted mushrooms, and stir to mix in well. Stir in cheese. Transfer risotto mixture to sheet pan and allow to cool.
4. Shape risotto mixture into four equal-sized cakes. Heat 1 Tbs. oil in large skillet over medium-high heat. When hot, sauté rice cakes, heating through on both sides and serve.

PER SERVING:
550 Calories
20g Protein
17g Total Fat (7G Saturated Fat)
72g Carbohydrates
20mg Cholesterol
760mg Sodium
7g Fiber
4g Sugars

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Posted by itslaurie.

Wild Mushroom Risotto Cakes

Serves 4

The Arborio rice from Italy cooks up into the popular rice dish, risotto—a main course that lends itself to a variety of seasonings. The trick to a successful dish is the long, slow cooking required so that the rice grains can slowly absorb the liquid and become tender.

2 to 3 Tbs. extra virgin olive oil
1 large onion, diced
5 garlic cloves, peeled
2 fresh bay leaves
10 sprigs fresh thyme
1/2 lb. Arborio rice
1 cup Chablis or other white wine
3 to 4 cups mushroom stock or vegetable stock
Salt and pepper to taste
1 bunch basil, stemmed and leaves julienned
1 bunch parsley, stemmed and chopped
1/4 bunch fresh thyme, stemmed and leaves chopped
3 cups roasted wild mushrooms, preferably shiitake, halved
1/4 lb. Parmesan cheese, grated

1. Heat 1 Tbs. oil in large skillet over medium heat. When hot, add onion, garlic, bay leaves and thyme. Cook, stirring, until onion is translucent. Add rice and slowly cook until rice is hot and grains separate. Add more oil if needed.
2. Add white wine and cook slowly to reduce liquid, stirring constantly. Add mushroom stock, 1 cup at a time, and continue to cook and stir constantly. When each addition of stock is totally absorbed, add next cup stock, and continue to cook and stir until rice is just cooked through. Season with salt and pepper to taste.
3. Add chopped herbs and roasted mushrooms, and stir to mix in well. Stir in cheese. Transfer risotto mixture to sheet pan and allow to cool.
4. Shape risotto mixture into four equal-sized cakes. Heat 1 Tbs. oil in large skillet over medium-high heat. When hot, sauté rice cakes, heating through on both sides and serve.

PER SERVING:
550 Calories
20g Protein
17g Total Fat (7G Saturated Fat)
72g Carbohydrates
20mg Cholesterol
760mg Sodium
7g Fiber
4g Sugars

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these I would make....Quorn free

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Posted by JessicaM.

these I would make....Quorn free

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substitutions baby.

Roberto Donna’s Baked Shells with Ricotta and Eggplant

Serves 4

Washington, DC, chef and restaurateur Roberto Donna is committed to introducing others to the real flavors of Italy. Born in Torino, the Piedmont region of Italy, Donna is the recipient of the 1996 James Beard Award for Best Chef in the Mid-Atlantic and is Chairman of the Gruppo Ristoratori Italiani, an organization dedicated to presenting authentic Italian food in the United States.

8 oz. peeled and cubed eggplant, sprinkled with 1 Tbs. olive oil
8 oz. low-fat ricotta cheese
2 Tbs. capers, drained, optional
Salt and freshly ground black pepper to taste
12 fresh basil leaves
12 jumbo shells, cooked, drained and cooled
2 Tbs. olive oil
1 1/2 cups canned plum tomatoes
1/2 cup tomato sauce from plum tomatoes
1/2 cup roasted red bell peppers, peeled and seeded
1 garlic clove, minced
4 Tbs. nonfat sour cream
4 Tbs. grated Parmesan, for garnish, optional
Italian parsley leaves for garnish

1. Preheat oven to 450F.
2. Place eggplant cubes on nonstick baking sheet, and roast about 15 minutes, or until crisped and golden. Remove from oven. Mix ricotta with capers and eggplant cubes in mixing bowl. Season with salt, pepper and 4 minced basil leaves. Set aside.
3. Reduce oven temperature to 400F.
4. Line baking dish with foil, and spray with nonstick vegetable spray. Fill each shell with about 1 Tbs. cheese mixture, dividing filling evenly among shells. Place in pan, and brush shells with 1 Tbs. olive oil. Bake 10 minutes until crisped.
5. Meanwhile, purée tomatoes, tomato sauce, red peppers, remaining basil, olive oil and garlic in food processor. Season with salt and pepper, and stir in sour cream. Heat mixture over low heat until warmed through. Remove and set aside.
6. To serve, spoon 2 to 3 Tbs. of sauce on dish, and place 3 stuffed shells on top. Drizzle shells with extra sauce, and garnish with Parmesan cheese, if using, and parsley. Refrigerate leftovers. To reheat, place 3 shells on sauce on microwavable plate or bowl, cover with glass bowl or microwavable plastic wrap and microwave 2 minutes.

PER SERVING:
360 Calories
12 Protein
17g Total Fat (6G Saturated Fat)
38g Carbohydrates
35mg Cholesterol
580mg Sodium
4g Fiber
10g Sugars

THAI SPINACH CUPS
Serves 6 - Vegan - 30 minutes or fewer

Choose large spinach leaves for this spicy appetizer—they’re firmer, and they naturally curl around the filling. Feel free to add more chili paste if you like more heat in your dish.

Filling
1 tsp. olive oil
1 small onion, finely chopped (about 1/2 cup)
1 12-oz. pkg. frozen soy crumbles, thawed
1 cup frozen corn, thawed
2 green onions, chopped (about 1/4 cup)
1/2 tsp. Thai red chili paste, such as Sriracha
1 large bunch spinach leaves separated from stems (at least 12 leaves)

Cucumber Relish
1 cucumber, seeded and diced (about 1 1/2 cups)
1/4 cup roasted, unsalted peanuts, finely chopped
3 Tbs. seasoned rice vinegar

1. To make Filling: Heat oil in large nonstick skillet over medium-high heat. Add onion, and cook 5 to 7 minutes, or until softened. Stir in soy crumbles, corn and green onions, and sauté 1 minute. Add chili paste, and cook 3 minutes more. Season with salt and pepper, and transfer to serving bowl.

2. To make Cucumber Relish: Combine cucumber, peanuts and vinegar in medium bowl.

3. Have guests make their own cups by placing small amount of filling into one spinach leaf and topping it with small spoonful of relish.

PER SERVING: 217 CAL; 14G PROT; 12G TOTAL FAT (2.5G SAT. FAT); 14G CARB; 0MG CHOL; 433MG SOD; 5G FIBER; 4G SUGARS

Barley-Stuffed Red Peppers

Serves 3

Baked, stuffed bell peppers make an ideal budget main course but usually require lengthy cooking time. This speedy version calls for steaming the red peppers to soften them before you fill them to the brim with zesty barley-mushroom stuffing.

1 cup uncooked quick-cooking barley
3 cups vegetable or mushroom broth
3 large red bell peppers
2 Tbs. olive oil
1 large onion, peeled and diced
1 Tbs. minced garlic
6 oz. pre-sliced portobello mushrooms, cubed
4 oz. feta cheese, crumbled
1 tsp. lemon juice
1/3 cup chopped flat-leaf parsley
Hot pepper sauce to taste
Salt and freshly ground black pepper
Parsley sprigs for garnish

1. Combine barley and 2 cups vegetable broth in saucepan. Bring to a boil, reduce heat to medium-low, cover and cook until tender, 10 to 15 minutes.
2. Meanwhile, slice tops off red peppers, and remove seeds and inner membranes. Reserve tops for later use. Place peppers on steaming rack over boiling water, and cover saucepan. Steam peppers for about 15 minutes, or until tender but not soft. Remove from heat, and set aside until cool enough to handle.
3. Heat oil in large skillet over medium heat until hot. Sauté onion and garlic until onion becomes translucent, about 5 minutes. Add barley and any remaining cooking liquid, and stir until grains are coated with oil. Add mushrooms and remaining 1 cup vegetable broth, and sauté mixture for about 5 minutes, or until mushrooms soften and liquid absorbed. Stir in feta, lemon juice, parsley, hot pepper sauce, and salt and pepper to taste, and cook about 2 minutes more. Remove from heat.
4. Stand peppers upright, and spoon barley mixture into them. Fill each pepper, and serve with tops over the filling or propped alongside. Garnish with parsley and serve.

PER SERVING:
460 Calories
14 Protein
19g Total Fat (7G Saturated Fat)
62g Carbohydrates
35mg Cholesterol
900mg Sodium
13g Fiber
13g Sugars

SEITAN MEATBALLS WITH WINTER TOMATO SAUCE
Serves 6 - Vegan

These “meatballs” are perfect with pasta, but they’re also tasty in a sandwich.

Winter Tomato Sauce
1 15-oz. can diced tomatoes
3 Tbs. olive oil
3 cloves garlic, minced (about 1 Tbs.)
2 tsp. dried basil

Seitan Meatballs
1 16-oz. pkg. seitan
1/2 cup pecans
1/2 cup whole-wheat breadcrumbs
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
3 Tbs. olive oil, divided
3 cloves garlic, minced (about 1 Tbs.)
1 tsp. low-sodium soy sauce
1/8 tsp. dried oregano
1 tsp. egg replacer powder
16 oz. whole-wheat pasta

1. To make Winter Tomato Sauce: Simmer all ingredients in partially covered saucepan 25 minutes. Season with salt and pepper.

2. To make Seitan Meatballs: Preheat oven to 400F. Coat baking sheet with cooking spray. Blend seitan in food processor until crumbly. Add pecans, and pulse until combined.

3. Transfer to bowl. Stir in breadcrumbs, herbs, 1 Tbs. oil, garlic, soy sauce and oregano. Whisk egg replacer with 1/4 cup water until frothy. Fold egg replacer into seitan mixture.

4. Shape mixture into 18 balls. Place on prepared baking sheet, and brush with 1 Tbs. remaining oil. Bake 20 minutes, turning once, or until crusty and lightly browned. Meanwhile, prepare pasta according to package directions. Drain, and divide among serving bowls. Top with sauce and meatballs, and serve.

PER SERVING: 575 CAL; 34G PROT; 21G TOTAL FAT (2.5G SAT. FAT); 68G CARB; 0MG CHOL; 418MG SOD; 9G FIBER; 3G SUGARS

French Onion Soup

Serves 6

Traditional French onion soup can come in as high as 39 grams of fat per serving. Ours has just 10.5 and tastes amazing. Slowly caramelizing the onions gives this soup its diner-divine rich flavor (don’t try to hurry the onions; they’re worth the time!). Slices of toasted sourdough and just enough melted cheese complete the order.

2 Tbs. unsalted butter
1 Tbs. vegetable oil
5 large onions (about 3 lb.), halved and thinly sliced
3 cloves garlic, minced (about 1 Tbs.)
1/2 tsp. salt
2 Tbs. all-purpose flour
6 cups roasted or low-sodium vegetable broth
1/3 cup dry sherry
1 tsp. Dijon mustard
1 tsp. sherry vinegar
6 1/2-inch slices sourdoughbread, toasted
2/3 cup shredded Jarlsberg or Gruyère cheese

1. Heat butter and oil in heavy, large saucepan over medium heat. Add onions, garlic and salt, and cook 5 minutes, stirring often. Reduce heat to very low, and cook, stirring occasionally, 50 to 60 minutes, until onions are very tender and brown.
2. Stir in flour, and cook 3 to 4 minutes, stirring constantly. Blend in broth, sherry and mustard. Cover, and simmer 15 minutes, stirring occasionally. Stir in sherry vinegar.
3. Preheat broiler. Ladle soup into six heatproof bowls. Top each with slice of toast and grated cheese. Broil until cheese is bubbly and golden, about 1 to 2 minutes. Serve hot.

PER SERVING:
279 Calories
9 Protein
10g Total Fat (4G Saturated Fat)
39g Carbohydrates
18mg Cholesterol
794mg Sodium
5g Fiber
7g Sugars

OVEN-CRISP BLACK BEAN AND CORN FLAUTAS
Serves 6 - Vegan

This recipe proves that corn tortillas don’t need to be fried to have the same satisfying crunch as tortilla chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.

2 tsp. olive oil
1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz. cans black beans, rinsed and drained
2 tsp. chili powder
1 16-oz. tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
1/4 cup chopped cilantro

1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.

2. Stir in beans, chili powder and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.

3. Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.

4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.

PER SERVING: 286 CAL; 11G PROT; 3.5G TOTAL FAT (0.5G SAT. FAT); 56G CARB; 0MG CHOL; 435MG SOD; 11G FIBER; 9G SUGARS

Broccoli-Cheddar Loaf

Serves 6

Broccoli and Cheddar are a winning combination in this savory bread pudding. Cooking the loaf in a water bath (a pan filled with hot water) keeps it tender and moist. This recipe is a great way to use up day-old French bread—just skip the toasting step.

3 cups cubed French bread, fresh or day-old
1 medium-sized red onion, diced
1 14-oz. pkg. chopped frozen broccoli, thawed
1 1/2 cups grated reduced-fat Cheddar cheese
3 large eggs, lightly beaten

1. Preheat oven to 350F. Coat 9x5-inch loaf pan with cooking spray.
2. If using fresh bread, place bread cubes on ungreased baking sheet, spritz with cooking spray and toast 5 to 10 minutes, or until crisp but not brown. Transfer bread cubes to large bowl.
3. Coat nonstick skillet with cooking spray. Add onion, and sauté over medium heat 5 to 7 minutes, or until browned. Remove pan from heat, and stir in 1 cup water.
4. Toss bread cubes with broccoli and cheese. Add eggs and onion mixture, and combine, using hands, gently squeezing mixture to make sure bread absorbs all liquid. Press into loaf pan.
5. Place loaf pan in large roasting pan on middle rack of oven. Pour hot water into roasting pan until it reaches halfway up sides of loaf pan. Bake 35 to 40 minutes, or until loaf is browned on top. Slice and serve immediately, or let sit 15 minutes, unmold and slice.

PER SERVING:
204 Calories
14 Protein
9g Total Fat (5G Saturated Fat)
15g Carbohydrates
126mg Cholesterol
395mg Sodium
3g Fiber
2g Sugars

EGGPLANT AND PORTOBELLO SCHNITZEL
Serves 8

Oh, what a difference lemon and capers make on oven-fried vegetables! This twist on classic Wiener Schnitzel is simple to prepare, yet the elegant flavors and presentation make it ideal for entertaining.

Schnitzel
1 cup nonfat milk
1 large egg
2 cups Italian-seasoned dried breadcrumbs
8 large portobello mushrooms, stemmed
2 medium-sized eggplants, sliced into 1/2-inch rounds

Lemon-Caper Sauce
3 Tbs. unsalted butter
3 Tbs. olive oil
3 tsp. capers
3 Tbs. lemon juice
2 Tbs. parsley, chopped
Lemon slices and parsley sprigs for garnish, optional

1. Preheat oven to 350F. Coat baking sheet with cooking spray.

2. To make Schnitzel: Whisk together milk and egg in wide bowl. Spread breadcrumbs on large plate. Dip mushrooms and eggplant slices into milk mixture, then coat slices with breadcrumbs. Shake off excess crumbs, and set on prepared baking sheet. Spray vegetables with cooking spray, and bake 10 minutes. Flip vegetables, spray with cooking spray, and bake 10 to 15 minutes more, or until vegetables are tender and breadcrumbs are dark golden brown. Set aside.

3. To make Lemon-Caper Sauce: Melt butter in saucepan over medium high heat. Cook 2 to 3 minutes, or until butter begins to brown. Stir in oil and capers, and cook 1 minute more. Remove from heat, and add lemon juice and parsley.

4. To serve: Stack 1 mushroom and several eggplant rounds on each plate; drizzle with Lemon-Caper Sauce, and garnish with lemon slices and parsley sprigs, if desired. Serve immediately.

PER SERVING: 292 CAL; 11G PROT; 12.5G TOTAL FAT (3.5G SAT. FAT); 38G CARB; 39MG CHOL; 499MG SOD; 7G FIBER; 10G SUGARS

Savory Bread Pudding Casserole

Serves 8

Before you start assembling this hearty dish, steam the spinach first, using just the water remaining on its leaves after rinsing. The steaming wilts the spinach so that it is easy to work with. You may prefer to layer all the cheese on top instead of interspersing it throughout.

1 Tbs. olive oil
3 large eggs
1 1/2 cups milk
1 tsp. hot sauce
1/2 tsp. salt
4 cups diced stale bread
1 lb. spinach, well rinsed and wilted
1 cup corn kernels, preferably scraped from cob
1 cup chopped scallions
1/2 cup chopped red bell pepper
2 cups shredded Cheddar cheese, divided

1. Preheat oven to 325F. Lightly oil bottom and sides of high-sided 9x13-inch pan or soufflé dish.
2. Beat eggs until light and fluffy. Add milk, hot sauce and salt, and mix. Depending on size of dish, pour 1/3 to 1/2 of milk mixture into pan, add 1/3 to 1/2 of bread cubes, and push down into milk mixture. Layer in about 1/3 to 1/2 of spinach, then corn, scallions, bell pepper and 1 cup cheese. Repeat layering, reserving 1 cup cheese and some milk mixture. When complete, pour last of milk mixture over top, making sure it soaks all bread.
3. Bake 1 hour. Top with remaining 1 cup cheese, and return to oven to brown, about 10 minutes. Remove from oven, and serve while hot.

PER SERVING:
200 Calories
14 Protein
8g Total Fat (3G Saturated Fat)
20g Carbohydrates
90mg Cholesterol
520mg Sodium
3g Fiber
3g Sugars

“CREAM” OF ASPARAGUS SOUP
Serves 8 - Vegan

Puréeing an aromatic rice (such as basmati or jasmine) adds delicate flavor and creates a creamy, non-dairy soup base when blended with broth and veggies (in this case, asparagus) until smooth. This recipe also works well with 2 lb. broccoli—just reserve 1 cup florets to stir in at the end, the same way you add the asparagus tips.

2 lb. asparagus
2 Tbs. olive oil
2 medium-sized onions, chopped (about 3 cups)
2/3 cup uncooked basmati or jasmine rice
2 low-sodium vegetable bouillon cubes
2 sprigs thyme

1. Trim ends from asparagus, and cut into 1/2-inch pieces, reserving tips. Set asparagus aside.

2. Heat oil in large pot over medium heat. Add onions, and sauté 5 minutes, or until soft. Stir in asparagus pieces, rice, bouillon cubes, thyme and 8 cups water. Reduce heat, cover and cook 30 to 35 minutes, or until rice is very tender. Remove thyme sprigs.

3. Transfer soup to blender or food processor in 2 batches (or use an immersion blender), and purée until smooth. Return soup to pot, and add asparagus tips. Simmer 1 to 2 minutes over low heat, or until asparagus tips are bright green and crisp-tender. Ladle soup into bowls, and serve immediately.

PER SERVING: 117 CAL; 4G PROT; 4G TOTAL FAT (0.5G SAT. FAT); 18G CARB; 0MG CHOL; 25MG SOD; 3G FIBER; 3G SUGARS

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Posted by itslaurie.



EGGPLANT AND PORTOBELLO SCHNITZEL
Serves 8

Oh, what a difference lemon and capers make on oven-fried vegetables! This twist on classic Wiener Schnitzel is simple to prepare, yet the elegant flavors and presentation make it ideal for entertaining.

Schnitzel
1 cup nonfat milk
1 large egg
2 cups Italian-seasoned dried breadcrumbs
8 large portobello mushrooms, stemmed
2 medium-sized eggplants, sliced into 1/2-inch rounds

Lemon-Caper Sauce
3 Tbs. unsalted butter
3 Tbs. olive oil
3 tsp. capers
3 Tbs. lemon juice
2 Tbs. parsley, chopped
Lemon slices and parsley sprigs for garnish, optional

1. Preheat oven to 350F. Coat baking sheet with cooking spray.

2. To make Schnitzel: Whisk together milk and egg in wide bowl. Spread breadcrumbs on large plate. Dip mushrooms and eggplant slices into milk mixture, then coat slices with breadcrumbs. Shake off excess crumbs, and set on prepared baking sheet. Spray vegetables with cooking spray, and bake 10 minutes. Flip vegetables, spray with cooking spray, and bake 10 to 15 minutes more, or until vegetables are tender and breadcrumbs are dark golden brown. Set aside.

3. To make Lemon-Caper Sauce: Melt butter in saucepan over medium high heat. Cook 2 to 3 minutes, or until butter begins to brown. Stir in oil and capers, and cook 1 minute more. Remove from heat, and add lemon juice and parsley.

4. To serve: Stack 1 mushroom and several eggplant rounds on each plate; drizzle with Lemon-Caper Sauce, and garnish with lemon slices and parsley sprigs, if desired. Serve immediately.

PER SERVING: 292 CAL; 11G PROT; 12.5G TOTAL FAT (3.5G SAT. FAT); 38G CARB; 39MG CHOL; 499MG SOD; 7G FIBER; 10G SUGARS

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I think I am going to try this. I like when there are pictures.

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Posted by SuzBride

I think I am going to try this. I like when there are pictures.

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please do - then tell me if I should try it. I love anything called Schnitzel.

I am making the flautas above right now. Its kinda why I post these things here - cause I have them all in one spot to refer too. Laptop on the counter - good to go.

GLORIFIED RATATOUILLE SHEPHERD’S PIE
Serves 6 - Vegan

Almost anything tastes better with mashed potatoes on top. The “glorified” part is the addition of mushrooms and baby peas—or you could use corn instead—to the usual ratatouille suspects: eggplant, tomatoes and zucchini. You can make and chill the filling a day before you bake the pie.

5 cups peeled and coarsely chopped baking potatoes (about 3 large)
2 1/2 Tbs. olive oil
1 1/2 cups chopped onion (about 1 large)
1 medium-sized eggplant, peeled and diced
2 cups diced zucchini (about 2 medium)
1 cup sliced mushrooms
1 cup frozen baby peas
2 cloves garlic, chopped (about 2 tsp.)
2 Tbs. tomato paste
1 14.5-oz. can diced Italian style tomatoes
1/4 cup chopped fresh basil
1 1/2 Tbs. balsamic vinegar
1 tsp. chopped fresh thyme
1 cup warm soymilk
3 Tbs. canola oil

1. Preheat oven to 375F. Grease large, deep pie pan or medium-sized casserole.

2. Put potatoes in medium saucepan, and add enough salted water to cover by 1 inch. Bring to a boil, reduce heat and simmer 12 to 15 minutes, until tender.

3. Meanwhile, warm olive oil in large, deep skillet over medium heat. Add onion, and cook, stirring often, 5 minutes. Add eggplant and zucchini, and cook, partially covered and stirring often, 3 to 4 minutes. Add mushrooms, peas and garlic, and cook, partially covered and stirring occasionally, 3 minutes. Add tomato paste; cook 2 minutes. Add tomatoes, basil, vinegar, thyme, and salt and pepper to taste. Bring to a simmer, and cook gently, partially covered, 3 to 4 minutes. Transfer mixture to prepared pie pan.

4. Drain potatoes, and mash, gradually adding soymilk and canola oil as you mash. Spread evenly over filling. Bake 20 to 25 minutes, or until bubbling hot. Cool at least 5 minutes before serving.

PER SERVING: 298 CAL; 7G PROT; 13.5G TOTAL FAT (1.5G SAT. FAT); 39G CARB; 0MG CHOL; 510MG SOD; 8G FIBER; 11G SUGARS

Stuffed French Toast

Serves 4

When you’re in a rush, this homemade treat can be made portable. Just cut the finished toast in four squares and wrap them in foil.

4 Tbs. organic apple butter
8 slices cinnamon raisin bread
1 large egg
2 large egg whites
1/4 cup vanilla soy milk
1/2 tsp. cinnamon

1. Spread 1 Tbs. apple butter on each of 4 slices bread. Cover with second slice of bread. Place sandwiches in 13x9-inch baking pan or other shallow dish large enough to hold them in one layer.
2. In small bowl, beat egg and egg whites. Beat in soy milk and cinnamon until well blended. Pour mixture over sandwiched bread. Soak 2 minutes. Turn and let soak 2 minutes more.
3. Generously coat nonstick skillet or griddle with cooking spray. Place over medium heat. Cooking in two batches if necessary, arrange sandwiches in one layer. Cook until underside is browned, about 3 minutes. Turn and brown the second side, 1 to 2 minutes.
4. Serve, accompanied by warmed maple syrup or sprinkled with confectioners’ sugar if desired.

PER SERVING:
208 Calories
8 Protein
4g Total Fat (1G Saturated Fat)
37g Carbohydrates
53mg Cholesterol
247mg Sodium
3g Fiber

Vegetarian Paella

Serves 6

Don't be intimidated by the number of ingredients in the paella (pi-AY-ya). This is an easy dish to make, and the results are splendid. If saffron isn't available, substitute 1 teaspoon turmeric (but don't dissolve in water).

1 1/2 Tbs. olive oil
1 medium onion, chopped
2 to 3 medium cloves garlic, minced
1 medium red bell pepper, cut into 2-inch-long strips
1 medium green bell pepper, cut into 2-inch-long strips
14.5-oz. can diced tomatoes
15-oz. can vegetable broth
2 cups uncooked quick-cooking brown rice
1 tsp. saffron threads, dissolved in small amount of hot water
1/2 tsp. dried thyme
14-oz. can artichoke hearts, drained and coarsely chopped
1 1/2 cups frozen peas, thawed
1/4 cup chopped fresh parsley
1 tsp. salt

1. In large pot, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 5 minutes.
2. Set aside half the red pepper strips for garnish. Add all remaining pepper strips to onion mixture and cook, stirring often, 5 minutes. Stir in tomatoes (with liquid), broth, rice, saffron mixture, thyme and 1 cup water. Bring to a boil. Reduce heat to low, cover and simmer 10 minutes.
3. Stir in artichoke hearts, peas, half the parsley and salt. Season with freshly ground pepper to taste and add a little water to moisten if needed. Cook, stirring, just until heated through, about 5 minutes.
4. Transfer paella to large, shallow serving dish and garnish with circle of reserved red pepper strips. Sprinkle with remaining parsley and serve hot.

PER SERVING:
372 Calories
10 Protein
6g Total Fat (1G Saturated Fat)
67g Carbohydrates
0mg Cholesterol
611mg Sodium
6g Fiber