Moosewood Restaurant

[Guest guest]

I've made these two recipes from Moosewood Restaurant Low-Fat Favortes:

 

Sweet Potato and Black Bean Burrito

Caribbean Stew

 

Kathleen

 

 

* Exported from MasterCook *

 

Caribbean Stew

 

Recipe By :Moosewood Restaurant Low-Fat Favorites

Serving Size : 4 Preparation Time :1:00

Categories : Soups And Stews Vegetables

 

 

Amount Measure Ingredient -- Preparation Method

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1 large onion (about 2 cups) -- chopped

1/2 teaspoon salt

2 teaspoons vegetable oil

1/2 teaspoon dried thyme

1/2 teaspoon ground allspice

1 minced fresh chile

seeds removed for a milder " hot "

1 large sweet potato (about 2 cups)

cut into medium chunks

2 cups water or vegetable stock

2 small zucchini (about 2 cups)

cut into 1-inch chunks

1 1/2 cups tomatoes, canned -- undrained

coarsely chopped

4 cups loosely packed shredded kale

1 tablespoon fresh lemon or lemon juice

2 tablespoons finely chopped fresh cilantro -- up to 4

salt to taste

 

Serves 4-6.

Total time: 1 hour.

Sprinkle the onions with the salt. In a covered soup pot, saute the onions

in the oil for about 7 minutes, stirring occasionally. Add the thyme,

allspice, and chile and continue to cook for another 1 or 2 minutes. Stir

in the sweet potatoes and the water or stock and simmer, covered, for about

5 minutes. Add the zucchini and the tomatoes with their juice and simmer 10

to 15 minutes more, until all of the vegetables are barely tender. Add the

kale and cook another 5 to 10 minutes. Stir in the lemon or lime juice,

cilantro, and salt to taste. Serves 4-6.

 

PER SERVING (recipe made using water and 1/4 tsp salt) Calories: 147,

Sodium: 331 mg, Total Fat 2 grams (12% of calories), Cholesterol: 0 mg,

Fiber, 5 grams, Carbohydrate 30 grams

 

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Per serving: 136 Calories (kcal); 3g Total Fat; (18% calories from fat); 5g

Protein; 25g Carbohydrate; 0mg Cholesterol; 442mg Sodium

Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 4288 0 0 0 0 2607 0 5212 0 1582 5663 0 0 0 773 3378 384 0

 

 

* Exported from MasterCook *

 

Sweet Potato and Black Bean Burrito

 

Recipe By :Moosewood Restaurant Low-Fat Favorites, page 172

Serving Size : 8 Preparation Time :0:35

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

5 cups peeled sweet potato -- cubed

1/2 teaspoon salt -- divided

2 teaspoons canola oil

3 1/2 cups onion -- diced

4 large garlic cloves -- minced

1 tablespoon green chile -- minced

4 teaspoons ground cumin

4 teaspoons ground coriander

4 1/2 cups black beans, cooked

2/3 cup cilantro leaves -- lightly packed

2 tablespoons fresh lemon juice

1 teaspoon salt

8 8 inch flour tortillas

Fresh Tomato Salsa

(see separate recipe)

 

Preheat the oven to 350 degrees.

 

Place the sweet potatoes in a medium saucepan with 1/2 teaspoon of salt and

water to cover. Cover and bring to a boil, then simmer until tender, about

12 minutes. Drain and set aside.

 

While the sweet potatoes are cooking, warm the oil in a medium skillet and

add the onions, garlic and chile. Cover and cook on medium low heat,

stirring occasionally, until the onions are tender, about 7 minutes. Add

the cumin and coriander and cook for 2 to 3 minutes longer, stirring

frequently. Remove from the heat and set aside.

 

In a food processo, combine the black beans, cilantro, lemon juice, the

remaining teaspoon of salt and cooked sweet potatoes and puree until

smooth. Transfer to a large mixing bowl and mix in the cooked onions and

spices.

 

Lightly oil a large baking dish. Spoon about 2/3 to 3/4 cup of the filling

down the center of each tortilla. Fold the left side of the tortilla over

the filling. fold in the top and bottom of the tortilla and then fold th

right side of the top and bottom flaps to form an envelope-shaped bundle.

Place the burritos, seam side down, in the baking dish. cover tightly with

foil and bake for about 30 minutes or until piping hot. Serve topped with

salsa.

 

 

 

 

 

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Per serving: 495 Calories (kcal); 7g Total Fat; (13% calories from fat);

17g Protein; 91g Carbohydrate; 0mg Cholesterol; 760mg Sodium

Food Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1

1/2 Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 5212 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

schuller