Low Fat Recipes

[Guest guest]

For low-fat day I'm submitting a nice fatfree beans and rice dish that my

husband and I like a lot and a vegan cornbread recipe with my directions on how

to make

vegan cornbread muffins without any fat. Bon Appetit!

 

* Exported from MasterCook II *

 

Spicy Black Beans And Rice

 

Recipe By : BH & G Cooking For Today, Vegetarian Recipes

Serving Size : 4 Preparation Time :20:00

Categories : Rice

 

Amount Measure Ingredient -- Preparation Method

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

1 medium onion -- chopped

4 cloves garlic -- minced

2 tablespoons red cooking wine or other saute liquid

15 ounces black beans, canned -- rinsed and drained

14 1/2 ounces Mexican tomatoes, canned, stewed

1/4 teaspoon red pepper -- ground

2 cups rice, cooked -- hot

1/4 cup onion -- chopped

 

In a medium saucepan cook 1/2 cup onion and garlic in hot wine till tender

but not brown. Carefully stir in the drained beans, undrained tomatoes,

and

ground red pepper. Bring to a boil; reduce heat. Simmer, uncovered, for 15

minutes.

 

To serve, mound rice on individual plates; make a well in the centers.

Spoon black bean mixture into centers. If desired, sprinkle with chopped

onion.

 

(Original recipe used oil rather than red cooking wine.)

 

315 calories, 1.1g fat (3.0% calories from fat), 14g protein, 63g carb,

271

sodium. 11g fiber. WW points = 4

 

NOTES : Instead of rice, spoon the warm black bean mixture over squares

of freshly baked corn bread.

 

 

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Nutr. Assoc. : 0 0 1244 0 5308 0 0 0

 

* Exported from MasterCook II *

 

Cornbread/PP

 

Recipe By : Jennifer Raymond's Peaceful Palate

Serving Size : 8 Preparation Time :0:00

Categories : Breads Fatfree

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 cups soymilk

1 1/2 tablespoons vinegar

1 cup cornmeal

1 cup flour (unbleached or whole wheat pastry)

2 tablespoons raw sugar or other sweetener

3/4 teaspoon salt

1 teaspoon baking powder

1/2 teaspoon baking soda

2 tablespoons oil

 

Preheat oven to 425. Combine soymilk and vinegar and let stand. Mix dry

ingredients in a large bowl. Add the osymilk mixture and oil and stir

until just blended. Spread the batter evenly in a greased 9 by 9 inch

baking dish and bake at 425 for 25 to 30 minutes. Serve hot.

 

Serves 8

 

 

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NOTES : This cornbread, made without eggs, is delicious and less dry than

traditional cornbread.

 

Nan's Notes: This is the recipe I use for fatfree corn muffins - I

omit the oil and use 2 Tbsp applesauce instead and bake in a

muffin tin until lightly browned on top - about 15-20 minutes.