Vegetarian Express menu

[Guest guest]

Atlas and Kayte recommend that this fried rice and zucchini meal be served

with cherry tomatoes. I would add fresh fruit.

 

Oriental Fried Rice

Spicy Zucchini

* Exported from MasterCook *

 

Oriental Fried Rice

 

Recipe By : Vegetarian Express, by Nava Atlas & Lillian Kayte, page 74

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Rice

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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6 servings quick-cooking brown rice

2 tablespoons canola oil

2 cups Chinese cabbage

thinly sliced celery may be substituted

6 ounces sliced and drained canned waterchestnuts -- up to

8 ounces

1 small onion -- thinly sliced

10 ounces green peas, frozen -- thawed

freshly ground pepper -- to taste

2 tablespoons soy sauce -- (2 to 3)

Vegetable oil cooking spray

2 large eggs -- beaten

1 bunch scallions -- sliced

green and white parts

 

1. In a medium-sized saucepan, cook the rice following package directions.

When it's done, remove it from the heat, fluff it with a fork, and cover

until needed.

 

2. In the meantime, heat the oil in a wok or a large, nonstick skillet. Add

the cabbage (or celery), water chestnuts, and onion. Stir-fry over high

heat 3 to 4 minutes only. Add the rice and the peas and mix well.

Stir-fry over high heat for another 2 to 3 minutes. Season to taste with

the pepper and soy sauce. Remove the wok or skillet from the heat and cover.

 

3. Spray another skillet with the cooking oil spray and heat. When the

skillet is hot, add the eggs and cook without stirring, as if for a

pancake, until the top is dry. Do not turn it. Remove the fried egg to a

cutting board, cut it into narrow strips, and scatter it over the fried

rice, followed by the scallions. Cover until needed and serve from the wok

or skillet. Pass around a bottle of soy sauce for anyone who wishes to add

more.

 

Variation: To make this an even more substantial dish, add 1/2 pound of

diced firm tofu or baked pressed tofu.

 

Calories: 344, Fat: 7 g, Protein: 10 g, Carbohydrate: 58 g,

CHolesterol: 71 g, Sodium: 461 g.

 

 

 

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* Exported from MasterCook *

 

Spicy Zucchini

 

Recipe By : Vegetarian Express by Nava Atlas & Lillian Kayte, page 75

Serving Size : 6 Preparation Time :0:00

Categories : Vegetables Side Dishes

 

Amount Measure Ingredient -- Preparation Method

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

2 pounds zucchini

2 tablespoons soy sauce -- to taste

2 tablespoons dark sesame oil

2 tablespoons apple juice

1 1/2 teaspoons Worcestershire sauce

1 tablespoon honey

2 cloves minced garlic -- optional

1 1-inch piece unpeeled fresh ginger

OR 1/4 teaspoon ground ginger

1/2 teaspoon dried red-pepper flakes

1 OR 1 teaspoon chili powder

1 each scallion, green part only -- thinly sliced

 

1. Wash and trim the zucchini, then cut into 1/4-inch slices. Steam in a

wide skillet with a small amount of water, covered, for 5 minutes.

 

2. In the meantime, combine the remaining ingredients in a small bowl and

whisk together.

 

3. Combine the steamed zucchini and sauce in a serving bowl. Toss gently to

coat the zucchini with sauce. Serve

hot or at room temperature.

 

Calories: 80 Total fat 5 g Carbohydrate: 8 g Cholesterol: 0g Protein:

2 g Sodium: 354 mg

 

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Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 4845

 

 

schuller