Guest guest Posted July 25, 1999 Report Share Posted July 25, 1999 Rice With Black Beans And Chili-Cheese Rotini with Beans and Corn Spicy Black Bean Burgers In Pita Pockets Ziti with Broccoli in Garlic Sauce * Exported from MasterCook * Rice With Black Beans And Chili-Cheese Recipe By : Vegetarian Express by Nava Atlas & Lillian Kayte, page 82 Serving Size : 6 Preparation Time :0:00 Categories : Beans And Legumes Main Dishes, Vegetarian Rice Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 servings portion quick-cooking brown rice 3 cloves garlic -- crushed and minced 1 large onion -- chopped 1 tablespoon olive oil -- (optional) 16 ounces canned black beans -- drained and rinsed 4 ounces canned chopped mild green chilies 4 ounces pre-grated reduced-fat cheddar cheese 15 ounces part-skim ricotta cheese Chunky salsa for topping -- (optional) 1. Preheat the oven to 400 degrees. Lightly oil a 1 1/2-quart baking dish. 2. Prepare the rice according to package directions. If desired, while the rice cooks, briefly sauted the garlic and onion in a tablespoon of olive oil until golden. But if you like the stronger flavor of uncooked onion and garlic, you can skip this step. 3. In a large bowl, mix the cooked rice with the beans, garlic, and onion. In another dish, combine the cheddar and ricotta cheeses with the green chilies. Layer half of the rice and bean mixture into the baking dish, followed by half of the cheddar-ricotta mixture, and repeat. 4. Bake the casserole 15 minutes. Remove from the oven, let stand for a minute or two, then cut into squares and serve, passing around salsa for topping for those who want It. Calories: 429, Total fat: 12 g, Protein: 22 g, Carbohydrate: 55 g Cholesterol: 37 g, Sodium: 235 mg - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rotini with Beans and Corn Recipe By : Vegetarian Express by Nava Atlas & Lillian Kayte, page 170 Serving Size : 8 Preparation Time :0:00 Categories : Beans And Legumes Main Dishes, Vegetarian Pasta, Couscous, Etc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound rotini (corkscrew) pasta 10 ounces frozen corn -- (2 cups) thoroughly thawed 1 cup canned black beans -- rinsed and drained 1 cup canned chickpeas -- rinsed and drained 1 medium green bell pepper -- diced 1 small red onion -- thinly sliced or 2 scallions -- minced 8 oil-cured sun-dried tomatoes -- (8 to 10) drained and sliced 1/2 cup bottled low-fat Italian dressing (1/2 to 3/4 cups as needed) Salt and freshly ground pepper -- to taste 6 large leaves fresh basil -- thinly sliced if available 1/2 cup chopped fresh parsley, or a combination of parsley and dill -- to taste 1. Bring a large pot of water to a rolling boil, add the pasta and cook at a steady simmer until al dente. Drain the pasta, rinse it under cold water to cool, and drain again. 2. Combine the cooked pasta with the corn, black beans, chickpeas, bell pepper, onion or scallions, and dried tomatoes, and toss. Add enough dressing to moisten and flavor the salad to taste. Season to taste with salt and plenty of freshly ground pepper and toss well. 3. Add the fresh herbs and toss again. Helpful tip: Combine the black beans and chickpeas remaining from their cans in a small storage container, freeze, and thaw at a later time for use in salad or as a side dish. Calories: 188 Total fat: 4 g Protein: 6 g Carbohydrate: 31 g Cholesterol: 0 g Sodium: 332 mg - - - - - - - - - - - - - - - - - - NOTES : Serves 8 * Exported from MasterCook * Spicy Black Bean Burgers In Pita Pockets Recipe By : Vegetarian Express by Nava Atlas & Lillian Kayte, page 119 Serving Size : 6 Preparation Time :0:00 Categories : Beans And Legumes Sandwiches Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 small onion -- finely chopped 3 cloves garlic -- minced 2 large scallions with white and green parts -- sliced 4 ounces canned diced green chilies -- drained 2 plum tomatoes -- seeded and diced 32 ounces canned black beans -- drained and rinsed 1 egg -- beaten 1/4 cup unbleached flour or potato starch 6 large pita breads -- warmed in foil ***GARNISHES*** Lettuce -- finely shredded Ripe tomatoes -- finely diced 6 scallions with green and white -- thinly sliced Sliced black olives Reduced-fat sour cream or yogurt Pre-grated reduced-fat cheddar cheese -- (optional) Fresh Tomato Salsa -- (recipe follows) Baking burgers rather than frying and flipping them adds up to a savings of time, effort, and of course, fat content. They won't be as crisp and brown as fried burgers, but the marvelous flavor and tasty toppings make up for that. This burger is my version of an upscale first course I enjoyed a few years ago in an award-winning Jacksonville cafe‚. I enjoyed it so much, in fact, that I immediately went home and began looking for a fast route to this dish, which the chef confided had taken him hours to prepare. The answer is, of course, to use canned black beans rather than dried After that, it's just a matter of putting together all the aromatic and savory ingredients and popping it, juicy and hot, into pita bread - L. K 1. Preheat the oven to 375 degrees. 2. In a heavy skillet, heat the oil with a tablespoon of water and " sweat " the onion and garlic, covered, until the water evaporates and they turn golden. Stir in the scallions, chilies, and tomatoes. Remove from the heat. 3. Put the beans into the workbowl of a food processor fitted with a steel blade. Add the onion-garlic mixture followed by the egg and flour or potato starch and process until it is blended, with some chunky texture remaining. 4. Line a baking sheet with aluminum foil, then spray evenly with cooking oil spray. Divide the black bean batter evenly into 12 patties and arrange them on the baking sheet. Bake for 10 to 12 minutes, or until the patties are firm to the touch. 5. Remove the baking sheet from the oven, then very carefully, remove each patty with a wide spatula and transfer to a serving platter. 6. Let everyone prepare their own sandwiches as follows: Cut each pita bread in half to form two pockets. Carefully open each half and slide a hot patty into each. Pass around separate bowls of lettuce, diced tomato, scallions, black olives, sour cream or yogurt, shredded cheese, if desired, and Fresh Tomato Salsa (recipe follows), so that everyone can garnish their own sandwich. Serve with the tortilla chips and corn-on-the-cob. The following analysis is based on 2 burgers per serving (without garnishes): Calories: 232, Total fat: 4 g, Protein: 20 g, Carbohydrate: 42 g, Cholesterol: 18 g, Sodium: 296 mg. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ziti with Broccoli in Garlic Sauce Recipe By : Vegetarian Express by Nava Atlas & Lillian Kayte, page 14 Serving Size : 4 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces ziti or penne pasta -- (10 to 12) 1/3 cup skim milk or soy milk 1 bunch fresh broccoli OR about 4 heaping cups precut fresh broccoli florets 1/4 cup olive oil 4 large garlic cloves -- minced 1 small jalapeno pepper -- minced 1/3 cup grated Parmesan cheese or soy cheese Salt and freshly ground pepper -- to taste 1. Bring a large pot of water to a boil and cook the pasta at a steady simmer until al dente. When the pasta is done, drain it return it to the pot, and toss it with milk. Remove the pasta pot from the heat and cover. 2. In the meantime, if using a bunch of broccoli, cut the stalks away from the florets, then trim and peel them. Cut the stalks crosswise into l/4-inch slices and cut the florets into pieces about 1 inch in diameter. Steam the cut broccoli or precut florets in a saucepan with about an inch of water for about 5 minutes, or until they're bright green and tender crisp. 3. Heat the oil in a small skillet. Add the garlic and the jalapeno pepper, if desired. Saute them over low heat for 1 minute, then mash them into the oil with a fork and continue to saute over very low heat for 2 minutes. 4. Add the steamed broccoli and the garlic mixture to the pasta in the pot. Add the Parmesan cheese, season to taste with salt and pepper, and serve. Calories: 217 Total fat: 11 g, Protein: 6 g Carbohydrate: 19 g Cholesterol: 5 g Sodium: 146 mg - - - - - - - - - - - - - - - - - - NOTES : Adults might like the spicy kick of a bit of jalapeno pepper; leave it out if you re serving this dish to kids. Quote Link to comment Share on other sites More sharing options...
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