Eat More, Weigh Less, by Dean Ornish

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These three recipes, from Dean Ornish's Eat More, Weigh Less, appeared in

the June issue of Nutrition Action Healthletter.

 

Garbanzo Stew

Pasta W/Red Peppers, Greens, White Beans, Garlic, And Lemon Zest

Roasted Aubergine Hero

 

Kathleen

 

* Exported from MasterCook *

 

Garbanzo Stew

 

Recipe By : Eat More, Weigh Less, by Dean Ornish

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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4 cups vegetable stock

1 cup dried garbanzo beans -- (chickpeas)

soaked overnight

1 cup diced onion

1 cup diced tomatoes

1 tablespoon minced fresh gingerroot

2 teaspoons ground coriander

1 teaspoon minced garlic

1/4 teaspoon ground cumin

Freshly ground black pepper

1 teaspoon fresh lime juice

1 tablespoon chopped fresh parsley

 

In a large saucepan, combine the stock and garbanzo beans. Bring to a

boil, reduce the heat, and simmer, covered, for 1 hour, or until just

tender. Drain, reserving 1 cup of the cooking liquid.

 

In a large saucepan, combine the cooked garbanzos, reserved liquid, onion,

tomato, ginger, coriander, garlic, and cumin. Bring to a boil. Reduce the

heat and simmer, covered, for 20 minutes. Season to taste with freshly

ground black pepper. Garnish with the lime juice and chopped parsley.

Serves 4.

 

Recipe reprinted in Nutrition Action Healthletter, June 1999

 

PER SERVING: Calories: 240, Sodium: 460 mg, Protein: 11 grams, Carbs: 44

grams, Fiber 10 grams, Cholesterol: 0 mg, Fat 3 grams (11% of calories)

Sat. Fat 0 grams (0% of calories)

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Pasta W/Red Peppers, Greens, White Beans Etc.

 

Recipe By : Eat More, Weigh Less, by Dean Ornish

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1/2 cup white beans

soaked in water overnight

1 bay leaf

4 garlic cloves -- peeled

1/3 cup vegetable stock

2 red bell peppers

cut into 1/2 " strips

4 cups Swiss chard or escarole

washed well and cut into 1/2 " strips

1 tablespoon grated lemon zest

1/2 teaspoon salt

Freshly ground pepper

2 tablespoons lemon juice

1/4 pound penne pasta -- uncooked

1/4 pound farfalle pasta -- uncooked

 

Full title: Pasta W/Red Peppers, Greens, White Beans, Garlic, And Lemon Zest

 

Rinse the beans, put them in a saucepan, and cover with 2 cups cold water.

Add the bay leaf and 2 cloves of garlic and bring to a boil over high heat.

Reduce the heat and simmer until tender, 45 to 60 minutes. Remove the pot

from the heat.

 

Bring the vegetable stock to a simmer in a saute pan over moderate heat.

Add the pepper strips and simmer for 5 to 8 minutes, then add the greens, 2

cloves of garlic that have been minced, and lemon zest and stir well, until

the greens are wilted, 3 to 4 minutes. Drain the beans (most of the liquid

will have been absorbed) from the cooking liquid with a slotted spoon and

add them to the peppers and greens. Warm through. Season to taste with

the salt, pepper, and lemon juice.

 

Meantime, cook the pasta according to the package directions. Drain and

toss with the beans and vegetables. Serves 4.

 

Recipe reprinted in Nutrition Action Healthletter, June 1999

 

PER SERVING Calories: 300, Sodium: 410 mg, Protein: 14 grams, Carbs: 60

grams, Fiber 6 grams, Cholesterol: 0mg, Fat: 1 gram Sat. Fat: 0 grams

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Roasted Aubergine Hero

 

Recipe By : Eat More, Weigh Less, by Dean Ornish

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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cup nonfat plain yogurt

1 1/2 teaspoons Dijon mustard

1 eggplant

(approximately 1 pound)

sliced into 1/2 " rounds

2 green bell peppers

cored and cut into 1/2 " slices

1 tomato

cut into 1/2 " slices

1/2 onion

cut into 1/2 " slices

1/2 pound white mushrooms

cut into 1/4 " slices

1 long thin French baguette -- 24 " long

 

Preheat the oven to 350F. In a small bowl, whisk together the yogurt and

mustard. Refrigerate until ready to use.

 

On a large parchment-lined nonstick baking sheet, place the eggplant, green

pepper, tomato, onion, and mushroom slices in a single layer. (It may be

necessary to use 2 sheets.) Roast the vegetables for 30 minutes, or until

tender but not dry.

 

Slice the baguette lengthwise and spread each side with the yogurt and

mustard mixture. Layer the roasted vegetables over the spread on half of

the baguette. Cover with the second half of the baguette and cut the loaf

into four 6' sandwiches. Serves 4.

 

Recipe reprinted in Nutrition Action Healthletter, June 1999 PER SERVING

 

Calories: 260, Sodium: 500 mg, Protein: 12 grams, Carbs: 50 grams, Fiber 6

grams, Cholesterol: 0 mg, Fat 2 grams (5% of calories); Sat. Fat 1 gram

(2% of calories)

 

Converted by MC_Buster.

 

 

 

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