Mary Carroll: casseroles

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Brown Rice And Broccoli Casserole With Rosemary

Vegetable Pot Pie With Greens

 

* Exported from MasterCook *

 

Brown Rice And Broccoli Casserole With Rosemary

 

Recipe By : Healthful Cooking by Mary Carroll, Star Tribune, 9/9/99

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Rice

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 teaspoon olive oil

1 large onion

sliced into thin rounds

1/4 cup defatted stock

3 large garlic clove -- minced

4 stalks broccoli -- (1 head)

cut into florets and stalks julienned

2 cups cooked long-grain brown rice

1/2 cup toasted pine nuts

1/4 cup dry white wine or apple juice

2 teaspoons finely chopped fresh rosemary

1/2 cup fine rye bread crumbs

1/2 cup grated Parmesan cheese

 

Serves 4.

 

Rosemary, when used in moderation, flavors subtly, bringing out sweetness.

In the following Greek casserole, it enhances the sweet pine nuts and

broccoli.

 

Preheat oven to 350 degrees. Lightly oil 2-quart loaf pan or casserole dish.

 

In 10-inch nonstick skillet over medium-high heat, heat oil; add onions and

stock. Cook 5 minutes. Add garlic; cook 1 minute. Add broccoli stalks;

cook 3 minutes, or until broccoli turns bright green.

 

Remove from heat and stir in broccoli florets, rice, pine nuts, wine or

juice and rosemary. Spoon into prepared pan. Top with bread crumbs, then

Parmesan. Bake 25 minutes, or until hot and bubbling.

 

http://www.startribune.com/ Published Thursday, September 9, 1999

 

Nutrition information per serving: Calories 350, Carbohydrates 42 g,

Protein 13 g, Fat 16 g, including sat. fat 4 g, Cholesterol 10 mg, Sodium

650 mg, Calcium 245 mg, Dietary fiber 6 g, Diabetic exchanges per serving:

3 bread/ starch exch., 1/2 med-fat meat exch., and 1/2 fat exch.

 

 

 

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* Exported from MasterCook *

 

Vegetable Pot Pie With Greens

 

Recipe By : Healthful Cooking by Mary Carroll

Serving Size : 6 Preparation Time :0:00

Categories : Pies And Pastry Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 cup all-purpose flour

1 pinch salt

3 tablespoons safflower oil

1/3 cup dry Sherry or apple juice

1 onion -- sliced thinly

2 cups cubed red potatoes

1/2 cup chopped carrots

2 leeks

cleaned well and sliced into rounds

2 tomatoes

cored and chopped coarsely

1 cup chopped greens such as spinach

or collard or kale or turnip greens

3 tablespoons parsley

1 cup cold defatted stock

1 teaspoon arrowroot powder

1 tablespoon low-sodium soy sauce

2 teaspoons grated Parmesan cheese

1 egg -- lightly beaten

 

Serves 6.

 

This vegetable pot pie was a favorite of one of my weekly clients. It is

easily as satisfying as the stew-meat version, easy to make and freeze,

then reheat for serving.

 

In large bowl or food processor, mix together flour and salt; add oil. Mix

until pliable dough is formed, adding small amount of water if needed.

 

Lightly flour dry surface and roll dough into 9-inch round. Wrap carefully

in plastic wrap and refrigerate. Lightly oil 9-inch round baking dish and

preheat oven to 350 degrees.

 

In 10-inch nonstick skillet over medium-high heat, heat the Sherry or

juice; add onions. Cook, stirring occasionally, until very soft but not

browned. Add potatoes and carrots, reduce heat to medium. Cook 5 minutes.

Add leeks, tomatoes, greens, and parsley. Cover and cook 5 minutes.

 

In small bowl, dissolve arrowroot in cold stock; add to skillet. Cook for

8 to 10 minutes, or until thick. Pour into prepared casserole dish; add

soy sauce and Parmesan.

 

Lay pastry dough over the vegetable mixture; seal top around lip of dish.

Cut two small steam holes. Brush with beaten egg. Bake 30 minutes, or

until pastry is lightly browned.

 

http://www.startribune.com/ Published Thursday, September 9, 1999

 

Nutrition information per serving: Calories 230, Carbohydrates 32 g,

Protein 6 g, Fat 8 g, including sat. fat 1 g, Cholesterol 36 mg, Sodium

205 mg, Calcium 66 mg, Dietary fiber 4 g, Diabetic exchanges per serving: 2

bread/ starch exch., and 1 1/2 fat exch.

 

Converted by MC_Buster.

 

 

 

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