Moosewood

[Guest guest]

I was looking for some dinner ideas in Low-Fat Favorites and found these two:

 

Vegetable-Filled Pancakes

Mediterranean Couscous Salad

 

Kathleen

 

* Exported from MasterCook *

 

Mediterranean Couscous Salad

 

Recipe By : Moosewood Restaurant Low-Fat Favorites, page 144

Serving Size : 4 Preparation Time :0:00

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

Salads, Main Dish Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 cups whole wheat couscous

2 1/2 cups boiling water

1/3 cup sun-dried tomatoes -- (about 10)

(not packed in oil)

***DRESSING***

2 garlic cloves -- pressed or minced

1 tablespoon olive oil

2 tablespoons chopped fresh dill

3 tablespoons fresh lemon juice

3 tablespoons balsamic vinegar

***VEGETABLES***

1 cup peeled and diced carrots

1 cup diced zucchini

1/2 cup diced red bell peppers

1/2 cup diced red onions

1/2 cup diced celery

salt and ground black pepper -- to taste

1 tomato -- diced

a few fresh parsley or dill sprigs

 

This assortment of colorful diced vegetables with a fluffy grain is

enlivened by a garlic vinaigrette. Grated chevre or feta cheese makes an

excellent garnish. Avoid overcooking the vegetables in this dish-they

should be tender but still brightly colored.

 

Serves 4-6. Preparation time: 45 minutes. Chilling time: 1 hour.

 

Place the couscous in a pot, pour 1 3/4 cups of the boiling water over it,

cover, and set aside. Place the sun-dried tomatoes and 3/4 cup of boiling

water in a covered heatproof bowl. While the tomatoes soften, whisk

together the dressing ingredients and set aside. Uncover the couscous and

fluff it with fork.

 

Blanch the carrots, zucchini, and bell peppers in boiling water until just

tender. Drain well. Drain and chop the sun-dried tomatoes. In a large

bowl, combine the couscous, sun-dried tomatoes, blanched vegetables, red

onions, celery, and dressing. Add salt and pepper. Chill for at least an

hour. Add the diced tomatoes just before serving. Top with parsley or

dill sprigs.

 

Note: We prefer the heartier flavor of whole wheat couscous for this dish.

If you use regular couscous, cook it in only 1 1/4 cups of water.

Blanching times: carrots, 8 minutes; zucchini, 3 minutes; bell peppers,

2 minutes.

 

Per 9.50-oz serving: 238 calories, 8.7 g protein, .9 g fat, 50.1 g

carbohydrates, .1 g saturated fatty acids, .3 g polyunsaturated fatty

acids, .1 6 monounsaturated fatty acids, 0 mg cholesterol, 323 mg sodium,

5.7 g total dietary fiber

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Vegetable-Filled Pancakes

 

Recipe By : Moosewood Restaurant Low-Fat Favorites, page 233

Serving Size : 2 Preparation Time :0:00

Categories : Beans And Legumes Sandwiches

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1/4 cup soy sauce

2 tablespoons rice vinegar

2 teaspoons brown sugar

2 teaspoons cornstarch

dissolved in 1/4 cup cool water

4 eight-inch flour tortillas

2 teaspoons canola or other vegetable oil

2 teaspoons minced fresh green chiles

seeds removed for a milder " hot "

2 garlic cloves -- minced or pressed

2 tablespoons Chinese black beans -- rinsed

2 tablespoons Chinese rice wine

2 cups diced red or green bell peppers

1/2 cup peeled diced broccoli stems

4 cups loosely packed broccoli florets

1 cake tofu-kan

cut into small cubes (about 6 ounces)

 

Warmed wheat tortillas serve as excellent wrappers for vegetables enlivened

by a piquant Chinese black bean sauce. The sauce is simple, the tortillas

are hot in minutes, and the broccoli and peppers are stir-fried, making

this a snazzy but quickly executed dish. Be sure to have all of the

ingredients prepared and easily accessible before you begin to cook.

 

Serves 2. Total time: 30 minutes

 

Combine the soy sauce, rice vinegar, brown sugar, and dissolved cornstarch

in a small bowl and set aside.

 

Stack the tortillas together, then wrap and carefully seal them in aluminum

foil. Bake them in a 300 degree oven for about 10 minutes, until heated

through

 

Meanwhile, heat the oil in a wok or large skillet. Add the chiles, garlic,

and black beans and stir-fry for 1 minute. Add the rice wine and when

thoroughly hot, stir in the peppers and broccoli stems. Stir-fry for

another minute and then add the broccoli florets, tofu kan, and 1/4 cup of

water. Cover and let steam for about 2 minutes, until the broccoli is just

crisp-tender. Pour in the soy sauce mixture and stir-fry until the sauce

begins to thicken and bubble. Remove from the heat.

 

To serve, place one warm tortilla at a time on a flat surface, put 1/4 of

the stir-fry filling on the half closest to you, and roll it up. Eat it

like a burrito or an egg roll-very tidy folks could use a knife and fork.

 

Per 19-oz serving: 483 calories, 22.5 g protein, 14.4 g fat, 73.0 g

carbohydrates, 1.5 g saturated fatty acids, 6.0 g polyunsaturated fatty

acids, 2.3 g monounsaturated fatty acids, 0 mg cholesterol, 2351 mg sodium,

8.6 g total dietary fiber

 

MENU SUGGESTIONS Serve with Five-Spice Rice, after Vietnamese Hot and Sour

Soup and serve Ginger Peach Crumble to top off the meal.

 

Converted by MC_Buster.

 

 

 

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schuller