LOW FAT MONDAY

[Guest guest]

Both of these are from last week's cookbook-of-the-week. The tofu dish

makes a quick vegan dinner.

 

Refried Bean Dip

Tofu Barbecue

 

* Exported from MasterCook *

 

Refried Bean Dip

 

Recipe By : Meatless Gourmet: Easy Lowfat Favorites, Hinman, p 37

Serving Size : 49 Preparation Time :0:00

Categories : Beans And Legumes Appetizers

 

Amount Measure Ingredient -- Preparation Method

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1 pound fat-free vegetarian refried beans

4 ounces chopped canned green chiles -- drained

hot or mild

1 teaspoon dried oregano

1/4 teaspoon garlic powder

1/2 cup plain nonfat yogurt

Salt and pepper -- to taste

 

Makes 2 1/2 cups

 

In a medium bowl, combine beans, chilies, oregano, and garlic powder. Mix

well. Stir in yogurt, mixing until thoroughly blended. Add salt and

pepper to taste. Chill. Serve with (baked) tortilla chips or toasted

pita triangles.

 

Serve-again hint: Cut off one short end of a submarine roll, scoop out

part of the inside, and fill he roll with dip, shredded lettuce, and

chopped tomato. What a great lunch!

 

You can also make a quick snack by spreading the dip on mini rice cakes and

topping each one with finely chopped jalapeno peppers.

 

Each tablespoon provides: 11 calories, 1g protein, 0g fat, 2g

carbohydrate, 55mg sodium 0mg cholesterol.

 

 

 

 

 

 

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* Exported from MasterCook *

 

Tofu Barbecue

 

Recipe By : Meatless Gourmet: Easy Lowfat Favorites, Hinman, p 145

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Soyfoods

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons vegetable oil

1/2 cup finely chopped onion

1/2 cup finely chopped green bell pepper

3 cloves garlic -- finely minced

1 pound firm or medium tofu -- drained slightly,

cut into 1/4-inch to 1/2-inch cubes

16 ounces canned salt-free tomato sauce -- (or regular)

2 tablespoons firmly packed brown sugar

2 tablespoons sweet pickle relish

2 teaspoons reduced-sodium soy sauce -- (or regular)

1 1/2 teaspoons dry mustard

Few drops bottled hot sauce

 

Makes 4 servings

 

This quick dish is delicious spooned over cooked couscous or bulgur. Since

both grains cook quickly, this tasty dinner can be ready in about 20 minutes.

 

Heat oil in a large nonstick skillet over medium heat. Add onion, green

pepper, and garlic. Cook stirring frequently, until tender, about 5

minutes. Stir in remaining ingredients, except hot sauce. When mixture

boils, reduce heat to medium-low, cover, and simmer 10 minutes. Add hot

sauce to taste.

 

Quick tip: Keep chopped onions and green peppers in the freezer where they

will be handy for easy dishes such as this.

 

Each serving provides: 217 Calories 14g Protein 8g Total fat (1g Sat. fat)

24g Carbohydrate 198 mg Sodium 0 mg Cholesterol

 

 

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