Guest guest Posted January 10, 2000 Report Share Posted January 10, 2000 sending to elf, vegRecipe stir fries and one salad: Broccoli Shiitake Stir-Fry with Ginger and Tofu Curried Potatoes and Cauliflower Garlic Seared Spinach Nutty Sprout Salad Savoy Cabbage and Spinach Saute * Exported from MasterCook * Broccoli Shiitake Stir-Fry with Ginger and Tofu Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : LF 30% CFF Skillet or Stir Fry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4-lb bunch broccoli florets 1 teaspoon cornstarch 1/3 cup cold water 5 tablespoons vegetable oil (canola preferred) -- divided 2 tablespoons low-sodium soy sauce 1 tablespoon dry sherry 2 teaspoons cider vinegar 2 teaspoons sugar 2 teaspoons Asian (toasted) sesame oil 2 medium onions -- sliced thin 1 teaspoon fresh ginger -- peeled and minced 2 cloves garlic -- sliced thin 1 pound shiitake mushrooms -- discard stems, slice caps 8 ounces lowfat firm tofu -- 1/2-in. cubes Place broccoli in microwave-safe 3-quart glass casserole with lid, add 2 tablespoons water, and microwave covered on high 3 minutes. Stir and microwave until broccoli is tender, 1 to 2 minutes longer. Uncover and let stand. (As an alternative to microwaving, blanch in boiling water 1 minute and place broccoli in ice water to stop from overcooking.) Stir together cornstarch and 1/3 cup cold water in bowl. Add 1 tablespoon of the oil as well as soy sauce, sherry, vinegar, sugar, and sesame oil. Heat wok or large heavy skillet over high heat until hot but not smoking. Add 2 tablespoons oil and heat 30 seconds. Add onions, ginger, and garlic and stir- fry 2 minutes. Add broccoli and stir-fry 1 minute longer. Remove mixture from pan and set aside. Wipe out wok and heat remaining 2 tablespoons oil 30 seconds. Add mushrooms and stir-fry 5 to 7 minutes, or until mushrooms are soft and liquid has evaporated. Return broccoli mixture to wok, add tofu, and stir-fry 1 minute. Add cornstarch mixture and stir-fry 1 minute, or until thickened. Serve immediately. S(Email From): " Kitpath 1/00 " - - - - - - - - - - - - - - - - - - - Per serving: 598 Calories (kcal); 21g Total Fat; (28% calories from fat); 18g Protein; 99g Carbohydrate; 0mg Cholesterol; 394mg Sodium Food Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates NOTES : Broccoli, shiitake mushrooms, and ginger express one of the finest flavor combinations in the Asian repertoire. The toasted sesame oil and fresh ginger makes a world of difference in the final dish. Look for ginger root with smooth skin and fresh fragrance. Peel it as you would a carrot, with a non- swivel French peeler. Nutr. Assoc. : 0 0 0 4267 0 0 0 0 20171 0 0 0 0 26519 * Exported from MasterCook * Curried Potatoes and Cauliflower Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : LF 30% CFF Skillet or Stir Fry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 1/4 cups chopped yellow onion 1 tablespoon curry powder 1/2 pound red potatoes (peel optional) -- cut in eighths 3 cups cauliflower florets 1 tsp. salt 1 cup water 1/4 cup chopped cilantro (optional) Heat oil in large skillet over medium-high heat. Add onion and cook until lightly browned, stirring frequently, about 5 to 6 minutes. Stir in curry, potatoes, cauliflower, and salt and stir to blend. Add water and bring to boil. Cover and simmer 10 minutes, stirring occasionally, or until potatoes and cauliflower are tender. Toss with cilantro, if desired. Serve hot. Description: " Curry can sometimes overpower, so Mauny really enjoys this restrained version of East Indian curried vegetables. " S(Email From): " Kitpath 1/00 " - - - - - - - - - - - - - - - - - - - Per serving: 118 Calories (kcal); 4g Total Fat; (27% calories from fat); 3g Protein; 19g Carbohydrate; 0mg Cholesterol; 563mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Rather than blending into an amorphous mush, the potatoes and cauliflower are cooked quickly with curry and onion. Each element keeps both its own shape and its unique flavor. Curry hounds, use a hot curry powder or your own blend. Nutr. Assoc. : 0 0 0 4716 0 0 0 2130706543 * Exported from MasterCook * Garlic Seared Spinach Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 6 Preparation Time :0:00 Categories : LF 30% CFF Skillet or Stir Fry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons peanut oil -- or triple if preferred 2 cloves garlic -- minced 4 ounces fresh ginger - (4 quarter sized slices) 1/4 teaspoon crushed red pepper flakes -- to taste 20 ounces fresh spinach -- wash well, remove stems 2 tablespoons low sodium soy sauce 1/2 teaspoon sesame oil (optional) Heat a 12-inch skillet or a large wok over high heat. Add oil, garlic, ginger, and red pepper flakes and stir fry 30 seconds. Add spinach in batches, stirring as it wilts until able to add all spinach to skillet, around 4 minutes. Season with soy sauce and optional sesame oil and serve hot. Description: " Wake up wilted spinach with some ginger, garlic, and a few red pepper flakes " S(Email From): " Kitpath 1/00 " - - - - - - - - - - - - - - - - - - - Per serving: 104 Calories (kcal); 3g Total Fat; (22% calories from fat); 5g Protein; 18g Carbohydrate; 0mg Cholesterol; 281mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Good fresh spinach doesn't need much glitz -- just an infusion of fresh ginger, garlic, and red pepper flakes. It kind of makes those green leaves do a happy dance in your mouth. Nutr. Assoc. : 0 0 631 0 0 0 2130706543 * Exported from MasterCook * Nutty Sprout Salad Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : LF 30% CFF SALADS Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup plain nonfat yogurt 2 teaspoons Dijon mustard 2 tablespoons cider vinegar Salt and pepper -- to taste 2 tart red apples -- halved and cored 5 ounces mixed salad sprouts 2 cups mung bean sprouts 2 tablespoons chopped toasted cashews In small bowl, combine yogurt, mustard, vinegar, salt, and pepper. Thinly slice apples and arrange on serving platter or 4 salad plates. Place sprouts in large bowl and gently separate and mix with fingers. Spoon yogurt mixture over top while tossing sprouts gently. Divide among serving plates on top of apples. Sprinkle with cashews and serve. Description: " Sometimes we get so accustomed to eating only leaves for salad that we forget about all the other tasty possibilities - like fresh sprouts. " S(Email From): " Kitpath 1/00 " - - - - - - - - - - - - - - - - - - - Per serving: 92 Calories (kcal); 3g Total Fat; (21% calories from fat); 5g Protein; 15g Carbohydrate; trace Cholesterol; 50mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Use whatever sprouts you can find in the market to make this fun salad, full of vitamin C. Because sprouts already have a nutty taste, the toasted cashews are an extra treat. Nutr. Assoc. : 0 0 0 0 5260 12 0 262 * Exported from MasterCook * Savoy Cabbage and Spinach Saute Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Skillet or Stir Fry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil -- see tip 2 cloves garlic -- minced 4 cups shredded savoy cabbage (1/2-med head) 20 ounces prewashed baby spinach Salt and freshly ground black pepper 1 teaspoon finely grated lemon zest Heat olive oil in large skillet over medium-high heat. Add garlic and cook, stirring 30 seconds. Add cabbage and cook, stirring frequently, until wilted, about 5 minutes. Stir in spinach in batches until wilted, season with salt and pepper, and stir in lemon zest. Serve hot. TIP - Mauny's recipe lists 2 tablespoons of olive oil or 107 cals, 55% calories from 7g fat. Description: " Sauteing savoy cabbage gives it a mellow flavor, much like sauteing spinach. " S(Email From): " Kitpath 1/00 " - - - - - - - - - - - - - - - - - - - Per serving: 107 Calories (kcal); 7g Total Fat; (55% calories from fat); 4g Protein; 9g Carbohydrate; 0mg Cholesterol; 97mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : This is an Italian classic, and with the olive oil and garlic, it's an antioxidant treat. Be sure and rinse and dry the spinach after you remove from the bag. Nutr. Assoc. : 0 0 2415 5085 0 802 -:- Pat Hanneman of Kitchen Path recipes: http://home.earthlink.net/~kitpath/y of MasterCook Resources (McRn) Get McTagit.exe and McTagIt.clipbook Quote Link to comment Share on other sites More sharing options...
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