Vegetarian Dinner in Minutes

[Guest guest]

Gassenheimer says that this menu contains 583 calories per serving, with 27

percent of calories from fat. She says the gumbo improves with ahe so make

it one day and serve it the next.

 

Aunt Helen Rose's Gumbo

Fluffy Rice

Avocado And Grapefruit Salad

 

* Exported from MasterCook *

 

Aunt Helen Rose's Gumbo

 

Recipe By : Vegetarian Dinner in Minutes, by Linda Gassenheimer, p. 121

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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Olive oil spray

16 ounces frozen cut okra -- (1 cups)

3/4 medium thinly sliced yellow onion -- (1 1/2 cups)

1 1/2 medium green bell peppers -- sliced (1 1/2 cups)

3 medium stalk celery sliced -- (1 1/2 cups)

6 medium clove garlic -- crushed

1 1/2 tablespoons canola oil

3 tablespoons all-purpose flour

4 cups water

1 1/2 teaspoons dried thyme

1/4 teaspoon cayenne pepper

3/4 cup canned whole tomatoes -- with liquid

3/4 cup frozen corn or drained canned corn

3/4 cup frozen baby lima beans

1 1/2 tablespoons Worcestershire sauce

3 tablespoons file powder

Salt and freshly ground Black pepper -- to taste

Worcestershire sauce -- for serving

Hot pepper sauce -- for serving

 

Prepare a large nonstick saucepan with olive oil spray and heat on

medium-high heat. Add okra, onion, bell peppers, celery, and garlic.

Saute 5 minutes. Remove vegetables to a bowl. Add oil to saucepan And

stir in flour. Saute 3 minutes until flour turns a cocoa color. Add the 4

cups water little by little, stirring constantly until smooth. Bring to a

simmer. Add thyme and cayenne. Add tomatoes breaking them up with a

spoon. Return vegetables to the pan and simmer 5 minutes. Add corn and

lima beans. Continue to simmer 5 minutes. Turn off heat, add

Worcestershire sauce, file powder and salt and pepper to taste, and let

stand while making the rice. Serve the gumbo with Worcestershire sauce and

hot pepper sauce at the table to add as desired.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Fluffy Rice

 

Recipe By : Vegetarian Dinner in Minutes, by Linda Gassenheimer, p. 121

Serving Size : 4 Preparation Time :0:00

Categories : Rice

 

Amount Measure Ingredient -- Preparation Method

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1 cup uncooked long-grain white rice

Salt and freshly ground black pepper -- to taste

 

Bring a large pot filled with 2 to 3 quarts of water to a boil. Add rice

and boil, uncovered, about 10 minutes. Test a grain. Rice should be

cooked through, but not soft. Drain rice in colander. Run hot water

through rice and stir with a fork. Add salt and pepper to taste. Divide

among 4 large soup bowls, spoon gumbo over the top, and serve.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Avocado And Grapefruit Salad

 

Recipe By : Vegetarian Dinner in Minutes, by Linda Gassenheimer, p. 123

Serving Size : 4 Preparation Time :0:00

Categories : Fruits Salads, Fruit

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup nonfat plain yogurt

2 tablespoons Dijon mustard

1 tablespoon honey

2 grapefruit

sliced in half across segments

1 small ripe avocado -- (1/2 pound)

peeled and seeded and sliced -- (1 cup)

1/2 small head red lettuce -- (2 (ups)

 

To make dressing, mix yogurt, mustard, and honey together in a medium-sized

bowl. To prepare grapefruits, with a serrated knife, cut around grapefruit

between peel and fruit, making sure the knife touches the base of the

fruit. Remove fruit and slice into 2-inch pieces. Add grapefruit and

avocado to bowl with dressing and toss. Wash and dry lettuce and place on

a serving platter. Spoon grapefruit and avocado on lettuce.

 

Converted by MC_Buster.

 

 

 

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