Healthful Cooking for 10/28

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Beaujolais Spaghetti Sauce

Onion Soup With White Wine

Vegetable Packets With Wine

 

 

* Exported from MasterCook *

 

Beaujolais Spaghetti Sauce

 

Recipe By : Healthful Cooking, Mary Carroll, Star Tribune, 10/28/99

Serving Size : 8 Preparation Time :0:00

Categories : Sauces And Marinades Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 cups chopped onions

4 cloves garlic -- minced

2 ribs celery -- minced

1 large carrot -- minced

1/4 cup minced fresh basil leaves

3 bay leaves

1/2 teaspoon dried oregano

4 cups chopped tomatoes

1/4 cup tomato paste

 

Serves 8.

 

Choose a favorite Beaujolais for the following spaghetti sauce. It freezes

well, so I usually make extra sauce for winter menus. 1/2 c. Beaujolais

or other red wine

 

Bring wine to a simmer in a large Dutch oven over medium-high heat. Add

onions and cook 5 minutes, stirring frequently. Add garlic and celery and

cook 5 minutes. Add carrot, basil, bay leaves, oregano, tomatoes and

tomato paste. Reduce heat to medium-low and simmer, uncovered, 1 hour.

Remove bay leaves, then puree sauce. Reheat before serving.

 

Nutrition information per serving: Calories 55, Carbohydrates 12 g, Protein

2 g, Fat 0 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium 90 mg,

Calcium 30 mg, Dietary fiber 3 g. Diabetic exchanges per serving: 2

vegetable exch.

 

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* Exported from MasterCook *

 

Onion Soup With White Wine

 

Recipe By : Healthful Cooking, Mary Carroll, Star Tribune, 10/28/99

Serving Size : 6 Preparation Time :0:00

Categories : Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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4 large onions -- thinly sliced

1/2 cup white wine

3 cloves garlic -- minced

3 tablespoons flour

5 cups defatted stock

1 tablespoon miso paste

(available in Asian markets)

Low-sodium soy sauce

 

Serves 6 to 8

 

In this soup, white wine gives a rich flavor that balances the sweetness of

sauteed onions. The secret to the sweetness is slow cooking. If desired,

you can top the soup with croutons and shredded low-fat cheese, then broil

until cheese melts.

 

In a large Dutch oven over medium heat, saute onions in wine 20 to 25

minutes, stirring frequently. (Don't let onions brown until the last 5

minutes. Add water if they begin to brown too soon.) Add garlic and cook 5

minutes. Add flour and cook 3 minutes. Add stock and bring to boil, then

simmer, uncovered, 30 minutes.

 

Remove 1/4 cup liquid from pot to small bowl. Blend with miso until

dissolved. Return mixture to pot. Season to taste with soy sauce.

 

Nutrition information per 1/8 serving: Calories 75, Carbohydrates 10 g,

Protein 5 g, Fat 1 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium 810

mg, Calcium 26 mg, Dietary fiber 2 g, Diabetic exchanges per serving: 2

vegetable exch.

 

 

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* Exported from MasterCook *

 

Vegetable Packets With Wine

 

Recipe By : Healthful Cooking, Mary Carroll, Star Tribune, 10/28/99

Serving Size : 2 Preparation Time :0:00

Categories : Side Dishes Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup whole spinach leaves -- (packed)

2 squares parchment paper -- (6-inch)

1/4 cup thinly sliced red onion

1 teaspoon minced garlic

1 teaspoon minced fresh basil

1 yam or sweet potato -- thickly sliced

(skin left on)

1/2 red bell pepper -- seeded and sliced

1/4 cup chardonnay or other white wine

 

Serves 2.

 

These neat packets of wine-infused vegetables can be paired with an entree

or served alone. You can find rolls of parchment paper next to the plastic

wrap in your supermarket.

 

Lay half of spinach in center of each sheet of parchment, then top with

half each of onion, garlic and basil. Divide slices of yam and bell pepper

and place on top. Holding edges of parchment to prevent leaking, pour half

of wine over each pile of vegetables, then roll edges of parchment to form

sealed packets.

 

Place packets on baking sheet. Bake at 425 minutes 15 minutes.

 

Nutrition information per serving: Calories 80, Carbohydrates 18 g, Protein

2 g, Fat 0 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium 15 mg,

Calcium 30 mg, Dietary fiber 2.5 g. Diabetic exchanges per serving: 1

bread/ starch exch.

 

 

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