Guest guest Posted August 27, 1999 Report Share Posted August 27, 1999 * Exported from MasterCook * Cassoulet Recipe By :Moosewood Restaurant Low-Fat Favorites, page 160 Serving Size : 4 Preparation Time :0:30 Categories : Moosewood Cookbooks Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 6 garlic cloves -- minced or pressed 1 1/2 cups chopped onions 1/2 teaspoon dried thyme 3 bay leaves 1/2 teaspoon dried marjoram 1 teaspoon minced fresh or dried rosemary 1/2 cup dry red wine 1 cup peeled and diced carrots 3/4 cup diced celery 1 cup diced potatoes 1 cup diced tomatoes 3/4 cup diced pepperoni seitan -- (see Note) 1 tablespoon molasses 1 tablespoon Dijon mustard 1 1/2 cups cooked kidney beans (15-ounce can -- drained) 1 1/2 cups cooked cannellini beans (15-ounce can -- drained) salt and ground black pepper to taste Serves 4 to 6 Cassoulet is the name for the classic baked bean dish that is popular bistro fare throughout France. Although baking is the traditional method, you can gently simmer our vegetarian version for 20 minutes on the stove top instead. Preparation time: 30 minutes, if using already cooked or canned beans Baking time: 45 minutes. Preheat the oven to 350 F. In a medium saucepan, warm the olive oil. Add the garlic, onions, thyme, bay leaves, marjoram, and rosemary and saute for 2 minutes. Add the wine, cover, and simmer until the onions are soft, about 5 minutes. Stir in the carrots, celery, potatoes, and tomatoes, cover, and simmer 10 more minutes, stirring occasionally. Add the seitan, molasses, mustard, and both kinds of beans. Return to a simmer, stirring gently, just until the seitan and beans are heated through. Add salt and pepper to taste. Transfer to a casserole dish that has been prepared with cooking spray, cover, and bake for 45 minutes. NOTE: Almost any highly flavored seitan will work in this dish, but if only plain seitan is available, we suggest adding more herbs, garlic, and mustard to taste. Per 8-oz serving: 237 calories, 11.9 g protein, 1.7 g fat, 42.7 g carbohydrates, .2 saturated fatty acids, .4 g polyunsaturated fatty acids, ..7 g monounsaturated fatty acids, 0 mg cholesterol, 164 mg sodium, 5.1 g total dietary fiber Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - Per serving: 205 Calories (kcal); 2g Total Fat; (9% calories from fat); 8g Protein; 36g Carbohydrate; 0mg Cholesterol; 98mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * French Country Stew Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Soups & Stews Vegan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups vegetable stock 2 packages Lightlife Savory Seitan -- (Teriyaki or -- Traditional flavor) -- drained and cut -- into bite size -- pieces 8 small to medium red potatoes -- quartered 1 1/2 cups medium white mushrooms -- halved or quartered 1 1/2 cups whole white pearl onions -- peeled 2 cups carrots -- cut into 1 " lengths 1 cup green beans -- cut into 2 " lengths 2 tablespoons butter -- (3 tbsp. olive oil) 3 tablespoons unbleached white flour -- up to 4 1 teaspoon rosemary leaves 1/2 teaspoon thyme Salt & pepper to taste 1/4 cup dry red wine -- (optional) Melt butter in heavy skillet over low heat. Slowly whisk in flour, stirring constantly. Cook for 30 seconds. Add 1 cup of stock, whisking constantly until gravy smoothes out and begins to thicken. Stir in remaining stock. Cook until smooth and slightly thickened. Transfer to 6-8 quart stock pot or large crock pot. Add seitan, potatoes, mushrooms, onions, carrots and green beans. Add rosemary and thyme. Simmer over low heat for one hour (or in crock pot for longer if preferred). Add red wine 15 minutes before serving. Salt and pepper to taste. Serve on noodles, rice or by itself. MC_Busted by Karen C. Greenlee - - - - - - - - - - - - - - - - - - - Per serving: 130 Calories (kcal); 5g Total Fat; (34% calories from fat); 4g Protein; 18g Carbohydrate; 9mg Cholesterol; 859mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Irish Seitan Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Seitan -- diced 1 cup Carrots -- roll-cut 1 cup Parsnips -- roll-cut 1 cup Onion -- diced 1 cup Potatoes -- peeled and Diced 2 Bay leaves 1/2 teaspoon Rosemary -- whole 1/2 teaspoon Garlic -- minced 1/2 teaspoon Basil 1 tablespoon Parsley -- fresh -- chopped 2 cups Water 5 teaspoons Tamari soy sauce 1/2 cup Celery -- flaked 4 tablespoons Water -- cold 4 tablespoons Cornstarch Put seitan, veggies (except celery), and herbs and spices in a large pot (Dutch oven or small stock pot will do). Sautee in a little water or veggie broth at medium heat for about 8 minutes, stirring to prevent burning. Add water and tamari and bring to a simmer. Cook about 10 more minutes or until veggies are soft. Add celery (add at end to help retain color and texture). Mix the 4 T cold water with the cornstarch. Turn off heat under stew. Vigorously stir in cornstarch solution. Turn heat back on under stew and stir until thickened. Posted by Andrew Evans <aevans to the Fatfree Digest [Volume 14 Issue 10] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9 using MMCONV. Archived through kindness of Karen Mintzias, km. 1.80á - - - - - - - - - - - - - - - - - - - Per serving: 36 Calories (kcal); trace Total Fat; (0% calories from fat); 1g Protein; 8g Carbohydrate; 0mg Cholesterol; 423mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Lentil Chili with Chocolate Recipe By :Veggie Life, March, 1999 Serving Size : 8 Preparation Time :0:00 Categories : Beans Soyfoods Vegan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 quarts vegetable broth 2 cups lentils 3 bay leaves 12 ounces tempeh -- cut into 1 " cubes 8 ounces seitan -- cut into 1 " cubes cooking spray 1 medium onion -- chopped 2 dried ancho chiles -- seeded & minced 2 fresh jalapenos (to 3) -- seeded,ribbed,minced 4 cloves garlic -- minced 3 medium ripe tomato -- seeded & diced 6 ounces tomato paste cumin & coriander to taste 2 ounces tequila -- (optional) 3 ounces Mexican chocolate -- grated salt & freshly ground pepper to taste Tofu Chive Sour Cream (recipe follows) -- (optional) minced fresh cilantro -- (optional) In a large pot, combine vegetable broth, lentils, and bay leaves. Cover and bring to a simmer. Simmer 30 to 40 minutes, until lentils are tender. In a food processor, process tempeh on high until finely ground. Transfer to a mixing bowl. Place seitan in the food processor and process until ground. Add to bowl with tempeh. Lightly spray a large nonstick skillet and heat over medium-high heat. When skillet is hot, saute tempeh until nearly browned, about 4 minutes. Add seitan and saute for another 5 minutes, stirring frequently. Add mixture to pot with lentils . Lightly spray the same skillet and saute onion over medium-high heat until translucent, about 4 minutes. Add anchos, jalapenos, and garlic. Saute another 2 minutes, then transfer to pot. Stir n tomatoes, tomato paste, cumin, and coriander. Simmer 40 minutes to 1 hour, stirring occasionally. Remove bay leaves. Stir in tequila, if using, and simmer for about 2 minutes. Add grated chocolate and stir until melted. Season to taste with salt & pepper. Serve with Tofu Chive Sour Cream and minced cilantro, if desired. - - - - - - - - - - - - - - - - - - - Per serving: 541 Calories (kcal); 10g Total Fat; (16% calories from fat); 32g Protein; 82g Carbohydrate; 4mg Cholesterol; 2619mg Sodium Food Exchanges: 5 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Quote Link to comment Share on other sites More sharing options...
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