Low-Fat Recipes

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Here's more from the St. Joseph's Healthcare/New Mexico Heart Institute

pamphlet.

 

* Exported from MasterCook II *

 

Couscous-Rimmed Vegetable Casserole

 

Recipe By : St. Joseph Healthcare/New Mexico Heart Institute

Serving Size : 4 Preparation Time :0:00

Categories : Grains Main Dishes

Vegan

 

Amount Measure Ingredient -- Preparation Method

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1 1/2 cups vegetable broth

1 cup couscous

14 ounces stewed tomatoes, chopped -- undrained

1 medium yellow onion -- thinly sliced

6 large mushrooms -- thinly sliced

1/2 cup red bell pepper -- chopped

1 medium yellow squash, about 1/2 lb -- thinly sliced

1/2 cup frozen French style green beans

2 medium carrots, peeled -- thinly sliced

1 cup small broccoli florets

1/2 cup cooked garbanzo beans -- drained

1 1/2 teaspoons dried basil -- crumbled

1/4 teaspoon pepper

 

Preheat oven to 350 degrees. Bring broth to a boil in a medium saucepan.

Remove from heat and add couscous; stir or whisk until mixture is thick,

about 5 minutes. Spoon couscous into 2-quart casserole dish sprayed with

nonstick coating. Push and flatten couscous up the sides to within 1/2

inch of the rim. In a saucepan over medium-low heat, bring tomatoes to a

simmer; add remaining ingredients (except couscous). Cover and simmer 5

minutes or until vegetables are crisp-tender. Spoon vegetables gently onto

couscous, cover with aluminum foil and bake 45 minutes.

 

Per serv: 294 cals, 2 g fat, 325 mg sod

 

 

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* Exported from MasterCook II *

 

Sweet and Sour Tofu

 

Recipe By : St. Joseph Healthcare/New Mexico Heart Institute

Serving Size : 8 Preparation Time :0:00

Categories : Asian Tofu

Vegan

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons sherry

4 tablespoons low-sodium soy sauce

2 (10.5 oz) pkgs extra-firm tofu, lowfat, OR

1 1/3 lb tofu, firm, regular, -- cut into 1 " cubes

1 1/2 tablespoons honey

2 tablespoons rice or white vinegar

1 1/4 cups vegetable broth or water

1 1/2 tablespoons canola oil

1 large onion -- cut into wedges

3/4 cup EACH red and green bell peppers -- sliced

1/2 cup water chestnuts, sliced -- drained

1 large celery stalk, thinly sliced on diagonal

1 large carrot, thinly sliced on diagonal

1 cup pineapple chunks in juice -- drained

1 1/2 tablespoons cornstarch

4 tablespoons walnuts, chopped -- toasted

 

Combine sherry and soy sauce. Place tofu in a small glass baking dish and

cover with sherry mixture; marinate 1 hour. Remove tofu from marinade;

reserve liquid. In a small bowl, combine honey, vinegar, and 1 cup broth

or water; set aside.

 

Heat oil in large skillet. (Do not use an iron skillet.) Add onion, bell

peppers, water chestnuts, celery and carrot; stir-fry until crisp-tender,

about 3 minutes. Stir in vinegar mixture. Add tofu, pineapple, and 2 Tbsp

marinade; bring to a simmer and cook until tofu is heated through. Stir

cornstarch into 1/4 cup broth or water, add to tofu mixture and cook until

sauce is thickened; sprinkle with walnuts.

 

Per serv: 208 cals, 11 g fat, 412 mg sod

 

 

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* Exported from MasterCook II *

 

Vegetable and Bean Stew with Polenta

 

Recipe By : St. Joseph Healthcare/New Mexico Heart Institute

Serving Size : 4 Preparation Time :0:00

Categories : Lowfat Vegan

 

Amount Measure Ingredient -- Preparation Method

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3 teaspoons olive oil

1 onion -- thinly sliced

15 ounces white kidney beans, rinsed -- drained

8 cups cabbage -- shredded

1 1/2 cups vegetable broth

2 ounces tofu, firm -- cut into 1 " cubes

2 tablespoons tomato paste

black pepper -- to taste

2 tablespoons fresh parsley -- chopped

14 ounces polenta, log-prepared, cut into 1/2 " slice

 

In a large nonstick skillet, heat 2 tsp olive oil over medium heat. Add

onion and cook, stirring until softened and beginning to brown, 4-5

minutes. Add beans, cabbage, broth, tofu, and tomato paste. Cover and

cook, stirring occasionally, until cabbage is tender, about 12 minutes.

Season with pepper; stir in parsley. Brush 1/2 tsp olive oil over bottom

of skillet; heat pan over medium-high heat. Add half of polenta, cook

until browned and crusty, about 3 minutes per side; repeat with remaining

1/2 tsp olive oil and polenta. Spoon bean mixture over polenta and serve.

 

Per serv: 311 cals, 6 g fat, 382 mg sod

 

 

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