Lean and Luscious and Meatless

[Guest guest]

This is the first vegetarian cookbook I owned and is one of my favorite

cookbooks. It is simple and basic and full of good recipes. I've made

more recipes from this cookcook than from anyother, and they are recipes

that I make over and over. It was fun going through it to prepare for this

week because I saw many things that I want to make again soon, and some new

items that I want to make soon. I would give this cookbook to a new

vegetarian cook.

 

Here are a few tried and true main dishes.

 

Ten-Layer Casserole

Tortilla Lasagne

Very Veggie Enchiladas

 

* Exported from MasterCook *

 

Ten-Layer Casserole

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 233

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

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16 ounces canned tomato sauce -- no salt added

2 tablespoons brown sugar -- firmly packed

2 tablespoons sweet pickle relish

1/2 teaspoon garlic powder

1 teaspoon dry mustard

2 cups brown rice, cooked

16 ounces corn -- frozen

32 ounces kidney beans, canned -- drained and rinsed

1 cup onions -- finely chopped

 

Makes 6 servings.

 

A great last-minute dinner, just layer it, bake it, and enjoy it. We

always keep small packages of cooked brown rice in the freezer for just

this type of meal.

 

Preheat oven to 350 degrees. Lightly oil a 1-3/4 quart deep-sided baking

dish or casserole or spray with a nonstick cooking spray.

 

In a small bowl, combine tomato sauce, brown sugar, relish, garlic powder,

and dry mustard. Mix well.

 

Spread half of the rice in the bottom of the prepared baking dish. Top

with half the corn. Spoon half of the beans evenly over the corn. Top

with half of the onions and then half of the sauce.

 

Top with remaining rice, then corn, then beans, then onions, then remaining

sauce.

 

Cover and bake 1 hour.

 

Each serving provides: 284 calories, 12g protein, 3g fat, 55g

carbohydrate, 254mg sodium, and 0mg cholesterol. 1 vegetable serving, 1

1/2 protein servings, 1 1/2 bread servings, 26 additional calories.

 

 

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* Exported from MasterCook *

 

Tortilla Lasagne

 

Recipe By : Lean and Luscious and Meatless, by Hinman Snyder, p 248

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Mexican Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

24 ounces canned tomato sauce -- no salt added

1/4 cup onions -- finely chopped

1/2 cup green peppers -- finely chopped

15 small black olives -- pitted -- sliced

16 ounces canned kidney beans or pinto beans -- rinsed and

drained

(This will yield 10 ounces of beans.)

1 tablespoon vinegar

1/4 teaspoon garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon ground cumin

6 6 " tortillas

4 ounces shredded lowfat Cheddar cheese -- (4 ounces)

 

Makes 6 servings.

If there is such a thing as Mexican lasagne, this is it!

 

Preheat oven to 375F. Lightly spray 7 x 11 inch baking pan or spray with a

nonstick cooking spray.

 

Spread 1/4 cup of tomato sauce in the bottom of the prepared pan. In a

large bowl, combine remaining tomato sauce with remaining ingredients,

except tortillas and cheese. Mix well.

 

Arrange 1/3 of the tortilla sections over sauce in pan. Spread 1 cup of

sauce over tortillas. Sprinkle with 1/3 of the cheese.

 

Repeat with another 1/3 of the tortillas, 1 cup of sauce, and 1/3 of the

cheese.

 

Repeat one more time, using remaining tortilla sections, sauce, and cheese.

 

Cover and bake 20 minutes. Uncover and continue baking 15 more minutes.

Let stand 5 minutes before serving.

 

Each serving provides: 235 calories, 13g protein, 6g fat, 32g

carbohydrate, 359mg sodium, and 13mg cholesterol. 1 1/4 vegetable

servings, 1/4 fat servings, 1 1/2 protein servings, 1 bread servings.

 

 

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* Exported from MasterCook *

 

Very Veggie Enchiladas

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 228

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Mexican Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

***SAUCE***

2 teaspoons vegetable oil

1/4 cup onions -- chopped fine

1/4 cup green pepper -- chopped fine

3 cloves garlic -- chopped fine

16 ounces canned salt free tomato sauce

1 teaspoon vinegar

1/2 teaspoon dried oregano

1/2 teaspoon cumin

salt -- to taste

pepper -- to taste

***ENCHILADAS***

2 teaspoons vegetable oil

1 cup onions -- chopped

2 cloves garlic -- chopped

16 ounces canned kidney beans -- rinsed and drained

1 cup canned corn -- drained

4 ounces canned mushrooms -- drained

8 each corn tortillas

3 ounces shredded lowfat cheddar cheese -- (3/4 cup)

 

These corn tortillas are stuffed with mushrooms, corn, and beans and topped

with a delectable sauce. They make a wonderful, filling, meatless dinner.

 

Makes 8 servings.

 

Prepare sauce: Heat oil in a small saucepan over medium heat. Add onions,

green pepper, and garlic. Cook, stirring frequently, until tender, about 5

minutes. Stir in remaining sauce ingredients and remove from heat.

 

Prepare enchiladas: Heat oil in a large nonstick skillet over medium heat.

Add onions and garlic. Cook, stirring frequently until onions are tender,

about 5 minutes.

 

Place kidney beans in a bowl and mash slightly with a fork. Add to skillet

along with corn and mushrooms. Add 1/2 cup of the sauce and mix well.

 

To assemble: Preheat oven to 350 degrees. Lightly oil a 6 x 10 inch pan

or spray with a nonstick cooking spray.

 

To soften tortillas, moisten them lightly on both sides with wet fingers.

Stack them on a piece of aluminum foil, wrap them tightly and bake 10 minutes.

 

Spread 1/2 cup of sauce in the bottom of prepared pan.

 

Spoon 1/3 cup of bean mixture onto each tortilla in a strip across the

center. Roll up tightly and place tortillas, seam side down, on top of

sauce in pan.

 

Spoon remaining sauce evenly over tortillas. Cover tightly and bake 30

minutes. Uncover, sprinkle evenly with cheese and return to oven for 5

minutes.

 

Serve hot.

 

Each serving provides: 214 calories, 10g protein, 6g fat, 31g

carbohydrate, 248mg sodium, and 8mg cholesterol. 1 vegetable serving, 1/2

fat serving, 1 protein serving, and 1 1/4 bread serving.

 

 

 

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