Breakfast ideas

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These recipes were posted on the vegetariantimes website in August:

 

* Exported from MasterCook *

 

Breakfast Burritos

 

Recipe By : www.vegetariantimes.com 8/99

Serving Size : 6 Preparation Time :0:00

Categories : Breakfast Potatoes

Sandwiches Soyfoods

 

Amount Measure Ingredient -- Preparation Method

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1 cup shredded potatoes

1 teaspoon olive oil

8 ounces vegetarian " sausage " or cubed firm tofu

OR Tempting Tempeh-Apple Sausage

(see separate recipe)

1 1/2 cups Egg Beaters -- egg whites

OR the equivalent amount of Egg Replacer

1/2 cup salsa

6 corn or whole wheat tortillas

6 ounces low-fat or nonfat cheese or soy cheese -- shredded

 

Preparation

 

Press moisture out of potatoes with tea towel or paper towels; set aside.

 

Over medium heat, place " sausage " or tofu in skillet with oil. Break up

" sausage " with fork while cooking. When crumbly, add potatoes; toss well

to mix. Cook, tossing frequently, until potatoes are tender, about 8 to 10

minutes.

 

Add Egg Beaters or egg whites; stir into mixture. Using a spatula, turn

mixture until eggs are set. Add salsa; mix well.

 

While sausage or tofu and eggs are cooking, cut 6 pieces of aluminum foil

large enough to hold 1 tortilla on each piece. Divide sausage or tofu and

egg mixture into 6 portions. Spread a portion over each tortilla and roll

it, then wrap in foil until ready to use or freeze.

 

To eat, remove foil. Place burritos on microwave-safe plate; top with

cheese and additional salsa if desired. Microwave just until cheese melts.

Makes 6 burritos.

 

Per Burrito: 389 Cal.; 53g Prot.; 8g Fat; 29g Carb.; 0 Chol.; 1,596mg Sod.;

3g Fiber.

 

 

 

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* Exported from MasterCook *

 

Low-Fat Granola

 

Recipe By : www.vegetariantimes.com 8/99

Serving Size : 14 Preparation Time :0:00

Categories : Appetizers And Snacks Fruits

Grains And Cereals

 

Amount Measure Ingredient -- Preparation Method

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Vegetable oil cooking spray

3 cups rolled oats

1 cup unsweetened wheat or corn flakes

1/2 cup toasted wheat germ

1/4 cup chopped almonds

1 teaspoon ground cinnamon

1/2 teaspoon grated nutmeg

1/2 teaspoon salt

1/2 cup thawed apple juice concentrate

1/2 cup honey or golden syrup or maple syrup

1 teaspoon vanilla extract

1 1/2 cups dried fruit

(raisins or chopped apricots

OR dried cranberries or other)

 

There are no hard-and-fast rules for mixing ingredients, except for the

fact that it's better to add dried fruits after the granola is baked so

they don't turn to rocks.

 

Preheat oven to 300 degrees. Coat two baking sheets with cooking spray and

set aside. Place oats in a colander and sprinkle with enough cold water to

dampen them. Transfer to medium mixing bowl. Add cereal flakes, wheat

germ, almonds, cinnamon, nutmeg and salt.

 

In small bowl, combine juice, honey and vanilla. Pour over oat mixture and

stir until evenly coated.

 

Spread granola mixture in prepared pans. Bake until golden brown, about 30

to 35 minutes, turning every 10 minutes so that it browns evenly. Stir in

fruit and bake 5 minutes more. Let cool and store in airtight container

until ready to use.

 

Variation: For Yogurt-Granola Parfaits, layer low-fat plain or fruited

yogurt, granola and chopped fresh fruit, such as strawberries, peaches,

bananas or raspberries, in parfait glasses. Make several layers for a

beautiful presentation. Chill until ready to serve.

 

Per 1/2-Cup Serving: 225 Cal.; 6g Prot.; 3g Fat; 46g Carb.; 0 Chol.; 124mg

Sod.; 4g Fiber.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Tempting Tempeh-Apple Sausage

 

Recipe By : www.vegetariantimes.com 8/99

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Soyfoods

 

Amount Measure Ingredient -- Preparation Method

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8 ounces soy tempeh

2 tablespoons apple cider

2 teaspoons safflower or olive oil

2 tablespoons low-sodium soy sauce

1 teaspoon bottled poultry seasoning -- (see Note)

1 tablespoon grated apple

1/4 teaspoon dried thyme

2 tablespoons unbleached -- all-purpose flour

Salt and pepper to taste

 

In this recipe, cubed, steamed tempeh is combined with savory spices, then

shaped into sausage patties.

 

Cut tempeh into eighths. Steam for 15 minutes; drain and let cool briefly.

Grate tempeh into bowl; add remaining ingredients. Mix well and adjust

seasoning as needed; shape into 4 patties.

 

Lightly oil skillet. Brown patties over medium-high heat for several

minutes on each side, turning carefully. Serve hot. Makes 4 patties.

 

Note: Poultry seasoning is an herb blend usually containing equal amounts

of thyme, sage, marjoram and rosemary.

 

Per Patty: 150 Cal.; 10g Prot.; 5g Fat ; 17g Carb.; 0 Chol.; 515mg Sod.; 3g

Fiber.

 

 

 

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