Guest guest Posted July 25, 1999 Report Share Posted July 25, 1999 Earlier this week I promised to post the Nave Atlas recipes that are in the July, 1999 Vegetarian Times. Tomato And Green Chile Tostadas Mixed-Up Cobb Salad Cold Cucumber-Yogurt Soup Pasta Primavera With Miso Dressing Rice Salad With Sweet Corn * Exported from MasterCook * Tomato And Green Chile Tostadas Recipe By : Vegetarian Times Magazine, July 1999, page 25 Serving Size : 6 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 8 inch flour tortillas 3 medium ripe firm, medium tomatoes -- thinly sliced 8 ounces canned chopped mild green chilies -- drained 6 ounces grated reduced-fat Mexican cheese blend -- (1 1/2 cups) (cheddar and Monterey Jack) 3 tablespoons chopped fresh cilantro 6 SERVINGS LACTO Highlighting the flavor of green chilies and fresh tomatoes, these tostadas make a great warm-weather meal. If you don't have a nonstick baking sheet, lightly spray a regular baking sheet with cooking spray first. MEAL PLAN: Microwave some tiny new potatoes (allow 3 to 4 per serving). Serve the tostadas with the potatoes, sliced bell peppers and black olives. Cut up any fresh fruit left from the week to make a colorful fruit salad. Serve with vanilla yogurt, frozen yogurt or non-dairy frozen dessert. Preheat oven to 400 F. Place tortillas flat on a large nonstick baking sheet. Arrange tomatoes over tortillas. Sprinkle with chilies, cheese and cilantro. Bake until tortillas are lightly golden and crisp and cheese has melted, about 10 minutes. Alternatively, cook them on a nonstick griddle. Cut each tostada into wedges, and serve hot. PER 1/2 TOSTADA: 151 CAL.;12G PROT.; 4G TOTAL FAT (2G SAT. FAT); 1 7G CARB.; 10MG CHOL.; 304MG SOD.; 2G FIBER - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed-Up Cobb Salad Recipe By : Vegetarian Times Magazine, July 1999, page 25 Serving Size : 6 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 slices soy " bacon " 4 ounces baked marinated tofu -- up to 6 OR soy " turkey- " or " chicken " -style deli -- diced slices 1 medium ripe avocado -- diced (1 cup) 2 tablespoons fresh lemon juice 2 medium ripe tomatoes -- diced (1 1/2 cups) 6 cups torn dark green lettuce or spinach leaves 1/4 cup natural low-fat French dressing or Catalina dressing OR more to taste 6 SERVINGS DAIRY-FREE This favorite main-dish salad traditionally calls for diced chicken or turkey, crisp-cooked bacon and chopped hard-boiled eggs. Avocado, another common ingredient, has been retained in this version. The eggs have been eliminated, and of course the meats have been replaced with healthful soy-based analogs. Look for baked marinated tofu and soy deli slices in well-stocked supermarkets or natural food stores. MEAL PLAN: Put on a big pot of water to boil. Cook some corn on the cob while preparing the salad. Cook four extra ears to use in the rice salad later in the week. Serve the cobb salad with whole-grain bread and the corn. For dessert, offer sweet berries in individual dishes topped with a dollop of frozen vanilla yogurt. Crisp-cook soy " bacon " according to package directions. Remove to cutting board. When cool enough to handle, cut into 1/2-inch pieces. In large bowl, combine soy " bacon " and tofu. In small bowl, toss avocado with lemon juice, then add to tofu mixture along with tomatoes and lettuce. Add dressing, toss to coat and serve. PER SERVING: 121 CAL.;5G PROT.; 7G TOTAL FAT (1G SAT. FAT); 11 G CARB.; 0 CHOL.; 189MG SOD.; 3G FIBER - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cold Cucumber-Yogurt Soup Recipe By : Vegetarian Times Magazine, July 1999, page 26 Serving Size : 4 Preparation Time :0:00 Categories : Soups And Stews Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large cucumbers -- peeled 1 pint plain low-fat yogurt or soy yogurt 1 1/4 cups low-fat milk or soy milk -- or as needed 1/4 cup finely chopped mixed fresh herbs such as dill or parsley or mint -- or more to taste 1 teaspoon sugar 3/4 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon freshly ground pepper -- to taste 1 tablespoon fresh lemon juice -- (optional) 4 to 6 SERVINGS LACTO For a heartier version of this soup, add a cup or so of cold, cooked barley. If cucumbers seem watery, halve them lengthwise then scoop out the seeds with a spoon and discard. MEAL PLAN: Make the soup, then let it stand while warming veggie burgers (if you wish to grill them, prepare the grill before starting the soup). Serve them on rolls with the soup along with a simple tossed salad. Finish the meal with slices of melon such as cantaloupe, watermelon or honeydew, or use a combination. Shred cucumbers on coarse blade of box grater or in food processor fitted with coarse shredding disc. (You should have about 2 cups.) In medium bowl, combine shredded cucumbers with yogurt, milk and herbs; mix well. Mixture should be slightly thick. Stir in sugar, salt, cumin and pepper, then add lemon juice if you would like extra tang. Serve or refrigerate until needed. PER SERVING: 140 CAL.; 10G PROT.; 4G TOTAL FAT (2G SAT. FAT); 180G CARB.; 13MG CHOL.; 527MG SOD.; 1G FIBER - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Primavera With Miso Dressing Recipe By : Vegetarian Times Magazine, July 1999, page 28 Serving Size : 6 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cooked pasta such as fusilli penne or shells 1 medium red bell pepper -- julienned 1 medium green bell pepper -- julienned 1 small red onion -- diced 1 medium zucchini -- diced and blanched 2 cups broccoli florets -- blanched ***MISO DRESSING*** 1 tablespoon vegetable oil -- up to 2 8 scallions -- thinly sliced (white and light green parts) 2 medium garlic cloves -- minced 1/4 cup mellow miso 1 cup vegetable broth -- heated up to 1 1/4 cups 1/4 cup chopped fresh parsley 1/4 teaspoon red pepper flakes 6 SERVINGS DAIRY-FREE Miso adds an interesting and delicious flavor to this classic summer salad. To blanch zucchini and broccoli, add the cut vegetables to a pot of boiling water and cook for 1 to 2 minutes. Drain and then immediately rinse under cold running water to stop the cooking process. MEAL PLAN: Serve with a simple salad of canned pinto beans (rinsed and drained) and diced ripe tomatoes dressed in a low-fat balsamic vinaigrette dressing. Add some fresh bread or rolls to round our the meal. In large bowl, combine pasta, bell peppers, onion, zucchini and broccoli. Make dressing: In medium skillet, heat oil over medium heat. Add scallions and garlic and cook, stirring often, until softened, about 1 minute. Stir in miso. Gradually stir in broth. When miso and broth are well blended, stir in parsley and red pepper flakes. Pour miso dressing over pasta mixture and serve. PER SERVING: 170 CAL.; 6G PROT.; 4G TOTAL FAT (0 SAT. FAT); 30G CARB.; 0 CHOL.; 451MG SOD.; 5G FIBER - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Salad With Sweet Corn Recipe By : Vegetarian Times Magazine, July 1999, page 28 Serving Size : 6 Preparation Time :0:00 Categories : Rice Salads, Vegetable Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups uncooked quick-cooking brown rice 2 cups freshly cooked or thawed frozen corn kernels 1 1/2 cups finely shredded white cabbage 2 1/4 ounces pitted green olives -- chopped (1/3 cup) 2 scallions -- minced (1/3 cup) 1 medium red bell pepper -- finely diced (3/4 cup) 1/4 cup chopped fresh parsley or dill 2 tablespoons olive oil 2 tablespoons fresh lemon juice 1 teaspoon salt 3/4 teaspoon freshly ground pepper 6 SERVINGS DAIRY-FREE This cold rice dish offers a hearty medley of flavors, textures and colors. MEAL PLAN: While rice is cooking, combine one 20-oz. can of chickpeas (rinsed and drained) with a 12-oz. jar of roasted red peppers packed in water (drained and sliced). Dress with a natural, low-fat vinaigrette. Complete the rice salad and serve the two cold dishes together. Add garlic bread and sauted summer squash to the meal if desired. End the meal with fresh apricots and ripe, juicy peaches or nectarines. Cook rice according to package directions. Set aside to cool several minutes. In large bowl, combine rice with remaining ingredients. Toss until well mixed and serve at room temperature. PER SERVING: 249 CAL.; 5G PROT.; 7G TOTAL FAT (1G SAT. FAT); 45G CARB.; 0 CHOL.; 583MG SOD.; 4G FIBER - - - - - - - - - - - - - - - - - - Quote Link to comment Share on other sites More sharing options...
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