Lean and Luscious and Meatless

[Guest guest]

More tried and true:

 

Mexicali Squares

Middle East Casserole

Pizza with " The Works "

 

* Exported from MasterCook *

 

Mexicali Squares

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 244

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Breads, Quick

Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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***TOPPING***

1 tablespoon olive oil

1 clove garlic -- finely chopped

1 cup chopped onions

1 cup chopped green bell pepper

16 ounces kidney beans, canned -- rinsed and drained

8 ounces tomato sauce, no salt added

1 teaspoon dried oregano

1 teaspoon ground cumin

1 teaspoon chili powder

***CRUST***

3/4 cup cornmeal plus

2 tablespoons cornmeal

1 tablespoon baking powder

2 egg whites

1/2 cup skim milk

2 tablespoons olive oil

1 cup frozen corn -- thawed

 

Adapted from Oat Cuisine by Bobbie Hinman, this easy one-dish meal is for

kids (of all ages). It's a Mexican bean filling atop a corn bread crust.

We serve it whenever our teenagers have dinner guests, and they all love it.

 

Preheat oven to 350 degrees. Lightly oil an 8-inch square baking pan or

spray with a nonstick cooking spray.

 

To prepare topping: Heat oil in a large nonstick skillet over medium heat.

Add garlic, onions, and green pepper. Cook 10 minutes, or until onions

are tender and start to brown. Remove from heat and stir in remaining

topping ingredients. Set aside.

 

To prepare crust: In a small bowl, combine cornmeal and baking powder,

mixing well. In another bowl, combine egg whites, mild, and oil. Beat

with a fork or wire whisk until blended. Stir into cornmeal, mixing just

until all ingredients are moistened. Stir in corn. Spread crust mixture

evenly in prepared pan. (Mixture will be loose.) Spoon topping evenly

over crust.

 

Bake, uncovered, 35 minutes. Let stand 5 minutes, then cut into squares to

serve.

 

Each serving provides: 259 calories, 10g protein, 8g fat, 38g

carbohydrate, 231mg sodium, and 0mg cholesterol. 1 vegetable serving, 1

1/2 fat servings, 1/2 protein serving, 1 1/2 bread servings and 25

additional calories.

 

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* Exported from MasterCook *

 

Middle East Casserole

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 161

Serving Size : 8 Preparation Time :0:25

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon olive oil -- plus 1 teaspoon

3 cups chopped onions

2 cups sliced carrots -- 1/4 inch thick

32 ounces garbanzo beans, canned -- rinsed and drained

1/2 cup raisins

2 tablespoons wine vinegar

1/4 cup honey

1 teaspoon ground cinnamon

1/2 teaspoon pepper

1/4 teaspoon salt

3 tablespoons dried parsley

2 tablespoons all-purpose flour

1 3/4 cups water

 

The unique flavors of the Middle East abound in this unusual casserole.

Served over brown rice, it makes a very flavorful entree.

 

Heat oil in a large nonstick skillet over medium heat. Add onions and

carrots. Cook 15 minutes, stirring frequently, until onions are

translucent. Remove from heat.

 

Preheat oven to 350 degrees. Lightly oil a 2-quart casserole or spray with

a nonstick cooking spray.

 

Place cooked onions and carrots in a large bowl. Add garbanzo beans,

raisins, vinegar, honey, and spices. Mix well.

 

Place flour in a small bowl. Add a few tablespoons of the water, stirring

to make a thick paste. Gradually add remaining water, stirring until

smooth. Stir into garbanzo mixture, mixing well.

 

Spoon mixture into prepared casserole. Cover tightly and bake 1 1/2 hours,

stirring once halfway through cooking time. Stir before serving. Serve

hot over cooked rice.

 

Each serving provides: 207 calories, 6g protein, 4g fat, 38g carbohydrate,

221mg sodium, and 0mg cholesterol. 1/2 fruit serving, 1 1/4 vegetable

servings, 1/2 fat serving, 1 1/4 protein serving, 33 additional calories.

 

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Serving Ideas : serve with cornbread, broccoli, and rice

 

 

* Exported from MasterCook *

 

Pizza with " The Works "

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 241

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Pizza

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

***CRUST***

3/4 cup whole wheat flour

3/4 cup all-purpose flour

1 teaspoon baking powder

1/4 teaspoon salt

3/4 cup water plus

1 tablespoon water

***SAUCE***

8 ounces canned tomato sauce -- no salt added

1/4 teaspoon oregano -- dried

1/4 teaspoon basil -- dried

1/8 teaspoon garlic powder

***TOPPING***

6 ounces shredded nonfat mozzarella cheese -- (1 1/2 cups)

1/4 cup onions -- thinly sliced

1 cup mushrooms -- chopped

1 cup green pepper -- chopped

20 small pitted black olives -- sliced

(6 tablespoons)

 

You can make this easy pizza at home in less time than it takes to run out

and buy one. And, it's so much lower in fat.

 

Makes 4 servings.

 

Preheat oven to 400 degrees. Lightly oil a 12-inch pizza pan, or spray

with a nonstick spray.

 

In a large bowl, combine both types of flour, baking powder, and salt. Mix

well. Add water, mixing until all ingredients are moistened. With your

hands, work dough into a ball. Place dough in prepared pan. Press in pan

to form a crust, flouring your hands slightly. Bake 10 minutes. Remove

pan from oven.

 

Combine tomato sauce and spices, mixing well. Spread evenly over baked

crust, staying 1/2 inch away from edge of pan. Sprinkle cheese and then

vegetables evenly over sauce.

 

Bake 10 to 15 minutes, until cheese is melted.

 

Each serving provides: 318 calories, 17g protein, 9g fat, 43g

carbohydrate, 566mg sodium, and 25mg cholesterol. 1 1/4 vegetable serving,

1/2 fat serving, 1 1/2 protein servings and 2 bread servings.

 

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