Versatile Vegetarian

[Guest guest]

Here are two recipes appropriate for breakfast. We had the scrambled

yesterday instead of our oatmeal. We made it with red wine as the saute

liquid rather than the olive oil.

 

Kathleen

 

* Exported from MasterCook *

 

Scrambled Tofu

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Soyfoods

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil plus

1 teaspoon olive oil

2 cups chopped mushrooms

1 red bell pepper -- seeded and diced

8 scallions -- sliced

1 garlic clove -- minced

1 pound soft reduced-fat tofu -- diced

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons chopped basil

2 tablespoons chopped flat-leaf parsley

 

Makes 4 servings

 

This simple tofu dish is full of hearty vegetables. Stuff it in a

whole-wheat pita for an easy lunch on the run.

 

1. In a large nonstick skillet, heat the oil. Add the mushrooms, bell

pepper, scallions and garlic; cook, stirring as needed, until the

vegetables are softened, 10-12 minutes.

 

2. Stir in the tofu, salt and pepper; cook, stirring as needed, until the

tofu is heated through and the flavors are blended, about 5 minutes. Stir

in the basil and parsley.

 

SERVING PROVIDES: 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.

 

PER SERVING: 128 Calories, 8 g Total Fat, 1 g Saturated Fat, 0 mg

Cholesterol, 304 mg Sodium, 8 g Total Carbohydrate, 2 g Dietary Fiber, 7 g

Protein, 47 mg Calcium . 3 POINTS

 

 

 

 

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Nutr. Assoc. : 986 0 0 0 0 0 32837 0 0 0 1036

 

* Exported from MasterCook *

 

Spanish Tortilla

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 6 Preparation Time :0:00

Categories : Breakfast Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

2 teaspoons olive oil

4 onions -- chopped

1 green bell pepper -- seeded and chopped

4 large all-purpose potatoes -- cooked and cubed

3 garlic cloves -- minced

6 eggs

3 egg whites

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

 

Makes 6 servings

 

This tortilla is nothing like the Mexican flatbread. In Spain, " tortilla "

refers to a thin omelet; it is a classic Spanish dish.

 

1. Preheat the broiler. In a large nonstick skillet with an ovenproof

handle, heat the oil, tilting the pan so that the oil covers the

sides. Add the onions and bell pepper; cook, stirring as needed, until

softened, 7- 8 minutes. Add the potatoes and garlic; cook, stirring as

needed, until the potatoes are browned, about 5 minutes.

 

2. In a medium bowl, combine the eggs, egg whites, pepper and salt. Pour

the egg mixture over the potatoes and smooth over with a spatula. Reduce

the heat to low; cook, lifting the sides of the tortilla to allow the egg

mixture to run underneath, until the egg is almost set, about 10

minutes. Broil the tortilla until the egg mixture is set and the top is

golden, 2-3 minutes (keep the handle of the skillet out of the broiler to

avoid melting it or burning yourself). Slide the tortilla onto a plate and

cut into 6 wedges.

 

SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 1 Protein/Milk.

 

PER SERVING: 280 Calories, 7 g Total Fat, 2 g Saturated Fat, 212 mg

Cholesterol, 296 mg Sodium, 43 g Total Carbohydrate, 4 g Dietary Fiber, 12

g Protein, 58 mg Calcium, 5 POINTS

 

Recipe from Weight Watchers Versatile Vegetarian

 

 

 

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