The No-Tofu Vegetarian Cookbook

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Buster has placed 2 MasterCook recipes in this file:

 

Cornmeal-Crusted Two- Bean Chili

Quesadillas

 

 

Kathleen

 

* Exported from MasterCook *

 

Cornmeal-Crusted Two- Bean Chili

 

Recipe By : The No-Tofu Vegetarian Cookbook, page 96

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons olive oil

1 large onion -- chopped

1 large carrot -- diced

1/2 red bell pepper -- diced

1 tablespoon minced garlic

1 tablespoon chili powder

2 teaspoons ground coriander

2 teaspoons ground cumin

1/2 teaspoon ground yellow mustard

1/8 teaspoon ground cayenne -- (optional)

28 ounces canned whole tomatoes -- chopped, with juice

1 2/3 cups cooked red kidney beans -- drained

(or 15-oz. can)

1 2/3 cups cooked pinto or pink or black beans -- drained

(or 15-oz. can)

1 tablespoon minced fresh cilantro or parsley

1/4 teaspoon freshly ground black pepper

1 cup unbleached all-purpose flour

3/4 cup stone-ground yellow cornmeal

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 eggs -- beaten

1 cup buttermilk

1/2 cup shredded Cheddar cheese -- (2 oz.)

1/4 cup fat-free sour cream

 

Makes 6 servings.

 

Baked chili in a casserole with a hearty cornmeal topping needs only an

accompanying salad to make it a meal. The chili is jam-packed with tasty,

nutritious vegetables.

 

Preheat oven to 400F (205C). Lightly oil a 13 x 9-inch baking pan. Heat

the oil in a large, nonstick skillet over medium-high heat. Add the onion,

carrot and bell pepper and cook, stirring frequently, until the onion is

translucent, about 3 to 4 minutes. Add the garlic, chili powder,

coriander, cumin, mustard and cayenne, if desired, and cook, stirring, 1

minute.

 

Add chopped tomatoes with juice, beans, cilantro or parsley and black

pepper to skillet. Partially cover pan and bring to a boil. Reduce heat

and simmer until vegetables are tender and chili is thickened, about 5

minutes.

 

Combine flour, cornmeal, baking powder, soda and salt in a medium bowl. In

another bowl, combine the eggs, buttermilk, cheese and sour cream. Stir

egg mixture into dry ingredients just until combined.

 

To assemble casserole, spoon the chili into prepared baking pan. Spoon

cornmeal topping over chili, and spread evenly with a rubber spatula.

Place casserole dish on a baking sheet. Bake 25 to 30 minutes, or until

topping is golden brown and firm. Remove from oven and let stand 5 minutes

before serving.

 

Per serving: 453 calories, 11.6g fat, 69g carb, 9g fiber, 21g protein, 807

mg sodium

 

Converted by MC_Buster.

 

 

 

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

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 938 2514 2470 0 0 2795 0 383 0 32818 435 0

0 0 0 0 0 0

 

* Exported from MasterCook *

 

Quesadillas

 

Recipe By : The No-Tofu Vegetarian Cookbook, page 101

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon olive oil

1 cup thinly sliced onion

1 cup thinly sliced red bell pepper

2 garlic cloves -- minced

1/2 teaspoon chili powder

1/2 teaspoon ground cumin

1 cup cooked beans

(kidney, pinto, pink or black beans)

1/2 teaspoon ground coriander

1 1/2 cups salsa

8 flour tortillas

1 1/2 cups shredded sharp Cheddar cheese -- (6 oz.)

3/4 cup shredded zucchini

1/2 cup fat-free sour cream

1/2 cup thinly sliced green onions

2 tablespoons minced fresh cilantro

3/4 cup alfalfa sprouts

 

Makes 4 servings.

 

Beans, cheese, peppers and onions fill flour tortillas that are briefly

baked. A selection of low-fat toppings creates a complete, light meal.

 

Preheat oven to 375F (190C).

 

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

and bell pepper and cook, stirring occasionally, until the vegetables are

firm-tender, about 4 to 5 minutes. Add garlic, chili powder and cumin and

cook, stirring, 1 minute. Remove from heat.

 

In a medium saucepan, combine the beans, coriander and 1/2 cup of the

salsa. Heat, mashing beans slightly as you stir.

 

Place 4 of the tortillas on a large baking sheet. Divide and spread beans

over each tortilla. Top with the onion mixture, then shredded cheese. Top

with the remaining tortillas and press down gently Spray lightly with

cooking oil spray.

 

Bake 15 minutes, or until cheese is melted. Cut each quesadilla into

quarters and serve on individual plates. Top with remaining salsa,

shredded zucchini, sour cream, green onions, cilantro and sprouts.

 

Per serving: 570 calories, 23g fat, 67g carb, 48g chol, 9g fiber, 26g

protein, 881mg sodium

 

Converted by MC_Buster.

 

 

 

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

 

 

Nutr. Assoc. : 0 0 4695 0 0 0 0 0 0 0 0 0 5663 0 0 0 0

 

 

schuller