Essential Vegetarian--Light Bechamel & Plum Salsa

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* Exported from MasterCook *

 

Light Bechamel

 

Recipe By :The Essential Vegetarian

Serving Size : 4 Preparation Time :0:10

Categories : Essential Vegetarian Cookbook

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons unsalted butter

1 tablespoon unbleached all-purpose flour

1/2 cup evaporated skim milk

1/2 cup nonfat milk

salt & freshly ground pepper to taste

1 pinch ground nutmeg -- (optional)

2 tablespoons grated Parmesan, Asiago, Gruyere,

---OR sharp Cheddar cheese -- (optional)

 

Place the butter in a deep microwave-proof bowl. Melt it on high power about 15

seconds. Whisk in the flour; then return the bowl to the microwave for 15

seconds. Give the mixture another stir with the whisk and return it to the

microwave for 15 seconds.

 

Whisk in the evaporated milk and nonfat milk, and return the mixture to the

microwave for 30 seconds. Stir and microwave at 30-second intervals until you

have a thick sauce. Season with salt & pepper, adding nutmeg and/or grated

cheese, if you'd like.

 

 

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Per serving: 53 Calories (kcal); 2g Total Fat; (34% calories from fat); 3g

Protein; 5g Carbohydrate; 7mg Cholesterol; 53mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Plum Salsa

 

Recipe By :The Essential Vegetarian Cookbook, Diana Shaw, pg 159

Serving Size : 6 Preparation Time :0:15

Categories : Essential Vegetarian Cookbook

 

Amount Measure Ingredient -- Preparation Method

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4 large red or purple plums

1/2 cup chopped red onion

1 red bell pepper -- roasted & peeled

1 jalapeno pepper

--- or Anaheim chile -- seeded

1/4 cup chopped fresh cilantro

2 teaspoons fresh lemon juice

salt & freshly ground pepper to taste

 

Fill a saucepan with water and bring it to a boil. Plunge the plums into the

water, let it return to a boil, and wait 20 seconds. Drain the plums. When the

plums are cool enough to handle, remove the skin and chop the fruit.

 

In a food processor or blender, place the plums and the onions, bell pepper,

chile, cilantro, and lemon juice. Process in short pulses until chunky. Season

with salt & pepper. Cover and chill thoroughly, about 3 hours, before serving.

 

 

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Per serving: 7 Calories (kcal); trace Total Fat; (5% calories from fat); trace

Protein; 2g Carbohydrate; 0mg Cholesterol; 1mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0