Meatless Gourmet: 3 recipes

[Guest guest]

I don't own any of The Meatless Gourmet series, but I did find these

three recipes in some old files. I'm not positive they are from the

Easy Lowfat Favorite book, but I suspect they are. At any rate, they

are meatless and lowfat and from Hinman.

 

Bean-Stuffed Cabbage Rolls

SWEET SUNSHINE PASTA SALAD

Taco Rice (with Beans)

 

Ellen C

 

* Exported from MasterCook Mac *

 

Bean-Stuffed Cabbage Rolls

 

Recipe By : The Meatless Gourmet, Bobbie Hinman

Serving Size : 6 Preparation Time :1:45

Categories : Vegetables Vegan

Legumes Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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1 head cabbage

--SAUCE--

12 ounces tomato sauce

6 ounces tomato paste

1 cup onion -- finely chopped

2 cloves garlic -- crushed

2 teaspoons sugar

1 teaspoon oregano

1/2 teaspoon basil

1/4 teaspoon pepper

--FILLING--

1 pound white beans, canned

1 cup onion -- finely chopped

1 cup brown rice, cooked

1 teaspoon oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/4 teaspoon pepper

 

Carefully remove 12 large outside leaves from the cabbage. Place

leaves in a large pot of boiling water and boil 5 minutes. Remove

leaves from water, place in a colander, and run under cold water for

a few minutes. Drain.

 

To prepare sauce: combine all sauce ingredients in a small saucepan.

Bring to a boil over medium heat. Reduce heat to medium-low, cover,

and simmer 15 minutes.

 

To prepare filling: place beans in a large bowl. Mash slightly with a

fork or potato masher. Add remaining filling ingredients and mix well.

 

To assemble: preheat oven to 350 F.

Lightly oil a 9 x 13-inch baking pan or spray with nonstick cooking

spray. Divide filling evenly and place each portion near the base of

a cabbage leaf. Roll leaves up tightly, folding in the sides as you

roll. Place rolls stem side down in prepared pan. Spoon sauce evenly

over rolls.

 

Cover Tightly and bake 1 hour.

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving: 235 Calories; 1g Fat (5% calories from fat); 11g

Protein; 49g Carbohydrate; 0mg Cholesterol; 1024mg Sodium

Food Exchanges: 1 1/2 Starch/Bread; 1/2 Lean Meat; 4 Vegetable

 

 

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* Exported from MasterCook Mac *

 

SWEET SUNSHINE PASTA SALAD

 

Recipe By : The Meatless Gourmet, Bobbie Hinman

Serving Size : 12 Preparation Time :1:00

Categories : Pasta Vegan

Salads Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

8 ounces pasta -- spiral-uncooked

1 ounce peas and carrots, frozen

20 ounces pineapple chunks in juice -- drained, reserved

2 cups black beans, cooked -- rinsed and drained

1 cup red bell pepper -- sliced thinly

- cut in thirds

1/2 cup green onions -- thinly sliced

2 oranges,large -- peeled & sectioned

- cut into 3 pieces

1/2 cup orange juice

wine vinegar

2 teaspoons honey

2 teaspoons dried basil

1 teaspoon orange peel

1/2 teaspoon garlic powder

1/8 teaspoon salt and pepper, each

 

Cook pasta according to package directions for the minimum cooking

time. Place peas and carrots in a colander. When pasta is done, pour

into the colander over peas and carrots. ( the hot water will cook

the vegetables slightly.) Drain and place in a large bowl. Add

pineapple , beans, bell pepper, onions, and orange sections. Toss to

combine.

 

Combine 1/2 cup of pineapple juice and remaining ingredients. Mix

well. Pour over pasta mixture. Mix gently until well combined.

 

Chill thoroughly, preferably overnight. Mix several times while chilling.

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving (excluding unknown items): 151 Calories; 1g Fat (3%

calories from fat); 6g Protein; 32g Carbohydrate; 0mg Cholesterol;

5mg Sodium

Food Exchanges: 1 1/2 Starch/Bread; 1/2 Fruit

 

NOTES : eat it up in the next couple of days. it doesn't keep so well.

 

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* Exported from MasterCook Mac *

 

Taco Rice (with Beans)

 

Recipe By : The Meatless Gourmet, Bobbie Hinman

Serving Size : 6 Preparation Time :1:15

Categories : Rice Vegan

Legumes Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups water

8 ounces tomato sauce

1 package taco seasoning mix

1 cup corn

1/2 cup green pepper -- chopped

1/2 teaspoon oregano

1/8 teaspoon garlic powder

1 cup brown rice

16 oz pinto beans, canned

 

In a medium saucepan, combine all ingredients, except rice & beans.

Bring mixture to a boil over medium heat. Stir in rice and beans.

When mixture boils again, stir, then reduce heat to medium-low,

cover, and simmer until most of the liquid has cooked out, 45 minutes

to 1 hour. Remove from heat, and set aside covered for 5 minutes. Mix

well.

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving: 227 Calories; 1g Fat (6% calories from fat); 8g Protein;

47g Carbohydrate; 0mg Cholesterol; 939mg Sodium

Food Exchanges: 2 1/2 Starch/Bread; 1/2 Vegetable

 

Serving Ideas : sprinkle w/ fat-free Parmesean cheese

 

 

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