Nutritional Action Healthletter, March 1999

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These recipes were copied from Nutritional Action Healthletter, March, 1999.

 

Kathleen

 

 

* Exported from MasterCook *

 

African Sweet Potato Stew

 

Recipe By : Vegetarian Times Low-Fat & Fast (1997)

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Rice

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon olive oil

1 large onion -- chopped

(about 2 cups)

2 cups chopped cabbage

3 cloves garlic -- minced, up to 4

18 ounces canned sweet potatoes

drained and chopped

14 1/2 ounces canned tomato wedges -- undrained

OR diced tomatoes -- undrained

1 1/2 cups tomato juice

3/4 cup apple juice

1 teaspoon grated fresh ginger root -- up to 2

1/4 teaspoon red pepper flakes -- up to 1/2

2 cups frozen cut green beans

1/3 cup natural peanut butter

6 cups cooked brown rice

 

Heat the oil in a large skillet over medium-high heat. Add the onion;

cook, stirring, until tender, about 5 minutes. Mix in the cabbage and

garlic; cook, stirring, until the cabbage is tender-crisp, about 5 minutes.

Stir in the sweet potatoes, tomatoes, tomato juice, apple juice, ginger,

and red pepper flakes. Reduce the heat to medium-low; cover. Simmer until

hot and bubbling, about 6 minutes. Stir in the green beans and simmer,

uncovered, for 5 minutes. Stir in the peanut butter until well-blended and

hot, about 1 minute. Serve the stew with crusty bread and a salad, or

spoon it over rice or mashed potatoes. Serves 6.

 

PER SERVING (numbers include 1 cup of brown rice per serving) Calories:

480, Total Fat: 12 grams, Saturated Fat 2 grams, Fiber 10 grams, Sodium:

470 mg, Cholesterol: 0 mg, Carbohydrate: 86 grams, Protein 13 grams

 

Nutritional Action Newsletter, March 1999

 

 

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* Exported from MasterCook *

 

Squash Puree With Dates

 

Recipe By : Vegetarian Times Low-Fat & Fast (1997)

Serving Size : 4 Preparation Time :0:00

Categories : Desserts Fruits

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

24 ounces packaged frozen cooked winter squash -- thawed

1/2 cup chopped dates or raisins

2 tablespoons maple syrup

1/8 teaspoon ground nutmeg -- up to 1/4

Salt and freshly ground black pepper -- to taste

1/4 cup pecans

 

Preheat the oven to 375 F. In a medium bowl, combine the squash, dates or

raisins, maple syrup, nutmeg, salt, and pepper. Spoon the mixture evenly

into a 9-inch pie plate. Sprinkle the nuts evenly over the top. Bake

until heated through, about 15 minutes. Serves 4 to 6.

 

PER SERVING (numbers include 1/2 tsp. salt for 4 servings) Calories: 190,

Total Fat 5 grams, Saturated Fat 0 grams, Fiber 6 grams, Sodium: 300 mg,

Cholesterol: 0 mg, Carbohydrate: 38 grams, Protein: 3 grams

 

Nutritional Action Newsletter, March 1999

 

 

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* Exported from MasterCook *

 

Warm Rotini Salad With Balsamic Vinaigrette

 

Recipe By : Vegetarian Times Low-Fat & Fast (1997)

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc.

Salads, Main Dish Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

8 ounces uncooked rotini

***VINAIGRETTE***

1/3 cup chopped fresh basil

3 tablespoons balsamic vinegar

2 tablespoons olive oil

1 teaspoon brown sugar

1/2 teaspoon salt

***SALAD***

Nonstick cooking spray

2 cups sliced fresh mushrooms

1 medium yellow bell pepper

seeded and cut into strips

3 cloves garlic -- minced

1 1/2 cups halved cherry tomatoes

1/4 cup cubed fresh part-skim mozzarella cheese -- (1 ounce)

(optional)

Salt and freshly ground black pepper -- to taste

 

Prepare the rotini according to package directions. Meanwhile, in a small

bowl, combine the vinaigrette ingredients. Whisk until well-blended. Set

aside. For the salad, spray a medium nonstick skillet with nonstick

cooking spray. Cook the mushrooms, bell pepper, and garlic, stirring, over

medium heat until tender, about 5 minutes. Add the tomatoes. Cook,

stirring constantly, until heated through. Drain the rotini. In a large

bowl, combine the rotini and vegetable mixture. Add the vinaigrette and

cheese, if desired; toss to coat. Season to taste with salt and pepper.

Serves 4.

 

PER SERVING (numbers include cheese and 3/4 tsp, salt for the entire

recipe) Calories: 30, Sodium: 500 mg, Total Fat: 9 grams, Cholesterol: 5

mg, Saturated Fat 2 grams, Carbohydrate: 48 grams, Fiber 3 grams, Protein

10 grams

 

Nutritional Action Newsletter, March 1999

 

 

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schuller