Collection of 3 #2 and WW Friendly

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Garden Vegetable Casserole - 5 Points

Potato Tempeh Loaf with Spinach Ribbons - 7 Points

Tofu-Vegetable Cobbler - 7 Points

 

* Exported from MasterCook *

 

Garden Vegetable Casserole - 5 Points

 

Recipe By : Cooking Light

Serving Size : 8 Preparation Time :0:00

Categories : Sherilyn * To Veg-Recipes

REG 6

 

Amount Measure Ingredient -- Preparation Method

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

6 cups red potato -- cubed, unpeeled,

-- about 2 lbs

1 cup carrot -- diagonally sliced

1 cup fresh green beans -- sliced 2 "

2 tablespoons margarine

1/2 cup onion -- chopped

1/4 cup all-purpose flour

2 1/2 cups skim milk

1 1/2 cups reduced-fat sharp Cheddar cheese -- shred,

divide (6

-- ounces)

1 teaspoon dried whole dillweed

1 teaspoon dried whole marjoram

1 teaspoon dried whole basil

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon dry mustard

1 cup zucchini -- sliced

Vegetable cooking spray

1 large unpeeled tomato -- thinly sliced

 

1 Cook potato in boiling water 8 minutes or until crisp-tender; drain

and set aside.

 

2 Arrange carrot and green beans in a vegetable steamer; place over

boiling water. Cover and steam 6 minutes or until crisp-tender; drain

and set aside.

 

3 Melt margarine in a medium saucepan over medium heat; add onion, and

saute 3 minutes. Add flour, and cook 1 minute, stirring constantly.

Gradually add milk, stirring constantly. Cook an additional 12 minutes

or until thickened and bubbly, stirring constantly. Remove from heat;

stir in 3/4 cup cheese and next 6 ingredients.

 

4 Combine potato, carrot, green beans, and zucchini in a bowl. Add

cheese sauce; stir gently. Spoon mixture into a 13- x 9- x 2-inch

baking dish coated with cooking spray. Bake, uncovered, at 350 deg for

20 minutes. Arrange tomato on top of casserole; sprinkle with remaining

3/4 cup cheese. Bake 5 minutes, or until cheese melts; let stand 5

minutes before serving. Yield: 8 servings (serving size: 1 cup).

 

Nutritional Information: CALORIES 244 (27% from fat) / PROTEIN 12.5g /

FAT 7.4g (SAT 3.1g, MONO 2.5g, POLY 1.2g) / CARB 33.1g / FIBER 3.3g /

CHOL 16mg / IRON 1.7mg / SODIUM 316mg / CALCIUM 314mg

 

REG 6 shared by Sherilyn Schamber and to Veg-Recipes, Jan., 2000

 

 

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* Exported from MasterCook *

 

Potato Tempeh Loaf W/Spinach Ribbons - 7 Points

 

Recipe By : Natural Land

Serving Size : 6 Preparation Time :0:00

Categories : Sherilyn * To Veg-Recipes

REG 6

 

Amount Measure Ingredient -- Preparation Method

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

3 cups raw potatoes -- shredded

1 cup carrots -- shredded

1 small onion -- minced

3 cloves garlic -- minced

8 ounces tempeh -- crumbled

1 cup soft bread crumbs

1/4 cup Egg Replacer -- or 2 fresh eggs

3 tablespoons soy sauce

Pepper to taste

1/2 bunch spinach -- washed, stemmed

Parsley sprigs to garnish

 

Directions:

 

1. Preheat oven to 350 F. In a large bowl, mix together all

ingredients except spinach. 2. Into a 9x5x3 inch loaf pan, press 1/3

of the potato-tempeh mixture. Top with 1/2 of the spinach leaves.

Repeat layers, ending with potato-tempeh. 3. Cover with foil and bake

for I hour, 15 minutes. Invert onto serving platter and garnish. Makes

6 servings.

 

Occasion: N/A

 

Nutrition Analysis per Serving: Servings : 6 Calories : 170 Sodium (mg):

573 Carbohydrate(g): 94 Protein (g): 44.5 Fat (g): 0 Fiber (g): 4.2

Cholesterol(mg): 38

 

REG 6 shared by Sherilyn Schamber and to Veg-Recipes, Jan., 2000

 

 

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* Exported from MasterCook *

 

Tofu-Vegetable Cobbler - 7 Points

 

Recipe By : Natural Land

Serving Size : 8 Preparation Time :0:00

Categories : Sherilyn * To Veg-Recipes

REG 6

 

Amount Measure Ingredient -- Preparation Method

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

***FILLING***

3 tablespoons flour

1 tablespoon wheat germ

1 teaspoon dried thyme

1/8 teaspoon cayenne pepper

1/2 teaspoon salt

1/2 teaspoon black pepper

8 ounces firm tofu -- cut 1/2 " cubes

1 tablespoon olive oil

16 pearl onions -- peeled

1 small rutabaga -- peeled, cut 1/2 "

-- cubes

1 medium baking potato -- cut 1/2 inch cubes

3 large ribs celery -- sliced

2 carrots -- peeled, cut 1/2 "

-- cubes

1 cup green beans -- cut 1/2 inch pieces

1/4 cup fresh parsley -- chopped

***GRAVY***

2 tablespoons olive oil

4 tablespoons flour

2 tablespoons miso

3 cups vegetable stock or water

***TOPPING***

2 cups flour

4 teaspoons baking powder

1/2 teaspoon salt

2 tablespoons cold unsalted butter -- cut bits

1 1/3 cups buttermilk

 

Introduction: Each serving of this hearty casserole comes with its own

biscuit baked on top.

 

Directions: 1. Preheat oven to 375¡. In a medium bowl, combine flour,

wheat germ, thyme, cayenne, salt, and pepper. Add tofu and toss to

coat. In a medium skillet, over medium heat, sautŽ tofu in olive oil,

turning occasionally with a spatula, for about 5 minutes or until

lightly browned. 2. In a 11x14-inch baking pan or casserole, combine

onion, rutabaga, potato, celery, carrots, green beans, and parsley. Add

cooked tofu and toss gently. 3. In a medium sauce pan, heat oil over

medium heat. Add flour and stir until flour begins to brown, about four

minutes. Add miso and whisk until smooth. Add vegetable stock slowly,

whisking constantly. Reduce heat and simmer until gravy begins to

thicken, about 7 minutes. Pour gravy over vegetable mixture, mixing

lightly to coat. Bake, tightly covered, for 45 minutes. 4. In a food

processor, combine flour, baking powder, and salt. Drop in butter and

pulse until mixture resembles coarse cornmeal. Transfer flour mixture

to a large mixing bowl and make a well in the center. Pour buttermilk

into well, and mix just enough to blend. 5. Remove casserole from

oven. Increase oven temperature to 425¡. Using a large spoon, drop

biscuit mixture onto vegetable mixture, forming eight biscuits. Return

to oven and bake 15 to 20 minutes, or until topping is golden. Makes 8

servings.

 

Occasion: Parties

 

Nutrition Analysis per Serving: Servings : 8 Calories : 327 Sodium (mg):

834 Carbohydrate(g): 46 Protein (g): 12 Fat (g): 12 Fiber (g): 4.7

Cholesterol(mg): 10

 

REG 6 shared by Sherilyn Schamber and to Veg-Recipes, Jan., 2000

 

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