Black Bean Chilaquiles
Recipe adapted from Moosewood Restaurant Low-Fat Favorites
8 corn tortillas, cut into 1”x3” pieces
1 cup chopped onions
1 Tbs. olive oil
2 cloves minced garlic
1 tsp. ground cumin
1 tsp. chili powder
1 cup chopped canned tomatoes
1 1/2 cups corn, fresh or frozen
1 15oz can black beans, drained
2 Tbs. lime juice
Salt and pepper to taste
4 cups spinach or Swiss chard, rinsed, stemmed and chopped
1 1/2 cups shredded Cheddar or Monterey Jack cheese
2 cups prepared red salsa
Directions: Preheat oven to 350°. Spread tortilla pieces on baking sheet and bake until crisp, but not scorched, about 10-15 minutes. Set aside. Heat oil in large skillet and add onion. Sauté until onion is tender, about 8 minutes. Add garlic, cumin and chili powder and cook, stirring, about a minute. Stir in tomatoes, beans, corn and lime juice and simmer 5-10 minutes. Season to taste with salt and pepper. Meanwhile, in separate pan, blanch the greens in boiling water until just wilted, about one minute. Drain thoroughly and set aside.
Lightly oil an 8-inch square baking dish. Spread half the tortilla pieces in the baking dish and cover with the bean mixture, one-half of the cheese and one cup of salsa. Arrange greens over salsa and top with remaining tortilla pieces. Spread remaining salsa over tortillas and sprinkle with the rest of the cheese. Bake 30-40 minutes at 350°, or until browned and bubbly. Let rest for five minutes before serving.
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Roasted Eggplant Curry
Recipe by Nava Atlas, www.vegkitchen.com. Reprinted with permission.
2 medium eggplants (about 1 1/2 pounds total)
1 Tbs. vegetable oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 small fresh hot chili, seeded and minced
One 14- to 16-ounce can diced tomatoes, with liquid
One 16-ounce can chickpeas, drained and rinsed
2 tsp. good-quality curry powder or garam masala, or to taste
Salt to taste
Chopped fresh cilantro to taste
Hot cooked brown rice or other grain of your choice
Directions: Preheat the oven to 450 degrees. Prick the skin of the eggplants in several places. Place on a foil-lined baking sheet and place in the oven. Bake for 35 to 45 minutes, or until the eggplants have collapsed. Remove and let them cool. When able to handle, scoop the flesh away from the skin. Discard the skin and stems; chop the eggplant flesh coarsely. Heat the oil in a large skillet. Add the onion and sauté over medium heat until golden, then add the minced chili and sauté for another minute or two. Add the chopped eggplant, diced tomatoes, and spices. Stir well and cook over medium-low heat, covered, for 10 minutes. Season to taste with salt and remove from heat. Stir in the chopped cilantro and serve over hot cooked grains.
Note: This is a good make-ahead dish. Keep covered or refrigerate until needed, then heat through. Save the cilantro to stir in just before serving.
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Southern Fried Tofu
Recipe used by Willy Street Co-op Deli. Reprinted with permission of Wheatsville Co-op, Austin Texas.
1 pound firm tofu (requires advance preparation, see below)
2 Tbs. tamari soy sauce
2 Tbs. white wine
2 Tbs. hot water
1/2 tsp. vegetable broth powder
1/3 cup white pastry flour
1/3 cup nutritional yeast
2 Tbs. cornmeal
1/4 to 1/2 tsp. black pepper
1/2 tsp. onion powder
1/2 tsp. dried oregano
1/8 tsp. dried thyme
1/4 tsp. sea salt
1/3 cup canola oil
Directions: Cut tofu into 1/2-inch slices and place on flat plate or cutting board. Cover with clean kitchen towel or several layers of paper towel and a second plate. Weight the top plate with a few large cans or a heavy pan and let tofu drain for 30 minutes. Place drained tofu on sheet pan, cover with plastic wrap and freeze overnight. On day of use, thaw tofu and press again as above. In a shallow pan, dissolve broth powder in hot water, and then add tamari and wine. Place tofu slices in marinade in single layer and turn to coat both sides. Refrigerate 20 minutes. While tofu is marinating, mix flour, cornmeal and spices in a shallow pan. Remove tofu from marinade and dredge slices through flour mixture one piece at a time; set aside to dry. Dredge tofu a second time. Heat oil in heavy skillet and fry tofu slices until golden brown and internal temperature reaches 140°F.
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Fresh Raw Beet Salad
Recipe submitted by David & Mary Brockert, WSGC members
1 large organic carrot
1 medium organic beet
1 large organic apple, seeded
1 lemon, juiced
1/3 cup cilantro, minced
1/4 cup slivered, toasted almonds
Directions: Wash everything
except the almonds. Coarsely grate the first three ingredients, mixing well. Add the juice of the lemon (about 3 Tbs.). Stir in minced cilantro and mix well. Set aside for juices to blend. Top with almonds.
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Spiced Brown Rice with Cashews
Recipe adapted from www.Prevention.com
1 Tbs. ghee or canola oil
1 medium onion, diced
1 cup brown basmati rice
1 tsp. grated ginger root
3 whole cardamom pods or 1/2 tsp. ground
1 small cinnamon stick or 1/2 tsp. ground
2 cups chicken or vegetable broth
1/3 cup raw, unsalted cashews
Directions: Heat oil or ghee in 2-qt. saucepan over medium heat. Add onion and cook until softened. Add spices and cook, stirring, one minute. Stir in rice until coated with seasonings and just beginning to turn golden. Add broth and bring to boil. Reduce heat to very low, cover and simmer about 40-45 minutes, until liquid is absorbed and rice is tender. Stir in cashews and let rice stand, covered and off heat about five minutes. Remove cardamom pods and cinnamon stick before servings.
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Cauliflower Rice Casserole
Adapted from Italian Vegetarian Cooking by Paola Gavin
1 small onion, finely diced
1 clove garlic, minced
2 Tbs. chopped parsley
1 cup raw brown rice
1 3/4 cup boiling water or chicken broth
1/2 tsp. salt
1/4 cup freshly grated Parmesan or Asiago cheese
Directions: Sauté onion in small amount of olive oil until softened, then stir in garlic and parsley and cook another minute. Stir in rice until coated with oil, and then add boiling water or broth, and salt. When mixture comes to a full boil cover, reduce heat to low simmer and cook about 40 minutes until rice is tender and water absorbed. Remove from heat and let stand 5 minutes then stir in 1/4 cup freshly grated Parmesan or Asiago cheese. Set aside. While rice is cooking, cut one medium head cauliflower into bite size pieces and steam until just barely tender. Drain and set aside.
For cheese sauce:
Melt 3 Tbs. butter, stir in 3 Tbs. flour and cook, stirring, over low heat 2-3 minutes until well incorporated and bubbly. Do not brown. Stir in 1-1/2 cups milk (low-fat is fine); raise heat and cook, stirring constantly until thickened and simmering. Remove from heat and stir in 1/3 cup shredded Swiss or Gruyere cheese and salt and pepper to taste.
To assemble casserole, oil a 9-inch square (or comparable) baking pan and spoon in half the rice mixture. Spread with 1/3 of the cheese sauce and then layer in half the cauliflower. Repeat these layers and end with the final third of the cheese sauce. Bake at 375ºF until bubbly, slightly puffed and golden brown, about 25 minutes.
Note: If white rice is preferred, simmer rice mixture only 15 minutes. This recipe would probably also be good with steamed cabbage or broccoli.
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Japanese Chicken Scallion Rice Bowl
Adapted from Eating Well magazine
(See note for vegetarian version)
1 1/2 cups short-grain brown rice
1 cup reduced-sodium chicken broth
1 tsp. sugar
2 Tbs. reduced-sodium soy sauce
1 Tbs. rice wine or sherry
2 large egg whites
1 large egg
8 ounces boneless, skinless chicken breasts, diced into 1/2 inch pieces
6 scallions, thinly sliced
Directions: Cook brown rice in 2-1/2 cups water 35-40 minutes or until tender. Keep warm. Pour broth, sugar, soy sauce and rice wine into a medium saucepan. Bring to a boil, and then reduce heat to low. Add chicken to the broth and cook 5 minutes. Combine egg whites and whole egg in a small bowl. Gently pour the eggs into the broth. Do not stir. Simmer about three minutes. When the egg starts to firm up stir using a knife. Spoon the rice evenly into four soup bowls and top with the broth mixture. Sprinkle scallions on top and serve.
Note: for a vegetarian version, substitute “no-chicken” or vegetable broth for the chicken broth and 1/2-pound diced tofu for the chicken.
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