Zorba Paster on Your Health

[Guest guest]

Here are some recent recipes from the radio program Zorba Paster on your

Health from Wisconsin Public Radio. We always listen to him if we are in

the car on Saturday afternoon. He isn't vegetarian but definitely is

supportive.

 

Broccoli Lasagna

Hot Hummus Pockets

That Eggplant Thing!

 

Kathleen

 

* Exported from MasterCook *

 

Broccoli Lasagna

 

Recipe By : Zorba Paster on Your Health: www.wpr.org/zorba/

Serving Size : 4 Preparation Time :0:00

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

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 package Lasagna noodles

1 Green pepper -- thinly sliced

1 Onion -- diced

1 clove garlic -- minced

1 bunch broccoli or 1 pkg frozen broccoli

6 Fresh tomatoes -- up to 8

OR 28 ounces canned crushed tomatoes

1 can Sliced black olives

28 ounces canned Crushed tomatoes

OR 1 jar herb and garlic spaghetti sauce

Fresh mushrooms -- sliced

1/2 pound Fat-free or low fat mozzarella cheese

1 tablespoon Oregano flakes

1 teaspoon Crushed Basil

1 teaspoon Ground Cayenne pepper

1 teaspoon Garlic salt

Olive oil or canola oil

Vegetable cooking spray

 

(serves 4-6)

 

From listener Pam Peters of Cashton, WI

 

Lightly saute all vegetables (except broccoli, if you're using frozen) in

olive or canola oil. Add spaghetti sauce and tomatoes, spices, herbs.

Simmer for at least 1 hour. If using frozen broccoli, add to sauce just

long enough to heat thoroughly. Boil noodles until tender; arrange in

single layer in 9x13 inch baking pan, coated with vegetable cooking spray.

Alternate layers of noodles, sauce, and cheese until all sauce is gone.

Bake in 350-degree oven for 1 hour.

 

Nutritional Analysis

 

Calories 8 % ( 168 cal), Calories from Protein: 16 % Carbohydrate: 72 %

Fat: 12 %, Dietary Fiber 18 % ( 5.1 g )

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Hot Hummus Pockets

 

Recipe By : Zorba Paster on Your Health: www.wpr.org/zorba/

Serving Size : 1 Preparation Time :0:00

Categories : Sandwiches Vegetables

Main Dishes, Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

6 Whole-wheat pita pockets -- (6-inch rounds)

18 Fresh spinach leaves

3 medium plum tomatoes -- thinly sliced

1 1/2 cups Low-fat shredded mozzarella cheese -- (8 oz.)

1 pound canned Garbanzo beans -- rinsed & drained

1/2 cup Sliced scallions

1/4 cup Nonfat plain yogurt

1 tablespoon Sesame seed paste

1 1/2 teaspoons Crushed fresh garlic

1/4 teaspoon Ground black pepper

 

(serves 6)

 

Combine all filling ingredients in a food processor bowl, and process until

smooth. Set aside. Using a sharp knife or scissors, cut each pita round

about 2/3 of the way around the edges. Carefully open round, and spread

1/4 cup filling over bottom layer. Top filling with 3 spinach leaves, then

3 slices of tomato, and 1/4 cup of shredded cheese. Coat a large nonstick

skillet with nonstick olive oil cooking spray, and preheat over medium

heat. Cook sandwiches on skillet for about 2 minutes on each side, or

until bread is lightly toasted and cheese is melted. Cut into 4 wedges and

serve hot.

 

Nutritional Analysis

 

Calories from: Protein: 24 % Carbohydrate: 56 % Fat: 20 % Dietary Fiber 38

% ( 10.5 g )

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

That Eggplant Thing!

 

Recipe By : Zorba Paster On Your Health: www.wpr.org/zorba/

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 large Eggplant

cut lengthwise into 1/2-inch thick slices

2 medium Red peppers

cut into 1/2-inch cubes

1/4 pound Feta cheese

cut into small cubes

1/2 cup Black olives -- pitted

2 tablespoons Fresh oregano -- chopped

Sea salt

Freshly ground black pepper

4 small pita breads

4 teaspoons Balsamic vinegar

**TAMARI-BALSAMIC MARINADE**

1 tablespoon Balsamic vinegar

1 teaspoon Tamari sauce

2 cloves Garlic

1/4 Freshly ground Black pepper

2 tablespoons Olive oil

 

Submitted by June Fox of Norman, OK

 

(serves 4) Preheat grill or broiler.

 

To prepare marinade: In small bowl, whisk together all marinade ingredients

except olive oil; then, stir in olive oil until blended.

 

Now, brush the eggplant " steaks " with marinade and grill for 2 minutes on

each side, until tender but not too soft. Put red peppers, feta, olives

and oregano in a small bowl. Season to taste with salt and pepper. Add

the leftover marinade and stir to combine. Toast or grill pita bread and

cut into wedges.

 

Place an eggplant steak on four warmed dinner plates. Put two spoonfuls of

pepper, olive and feta mixture on top. Garnish with fresh oregano and pita

wedges.

 

Calories from: Protein: 19% Carbohydrate: 47% Fat: 34% Dietary Fiber 17% (

1.17 g )

 

Converted by MC_Buster.

 

 

 

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schuller