1001 Low-Fat Vegetarian Recipes: Cabbage Ragout with Real Mashed Potatoes

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* Exported from MasterCook *

 

Cabbage Ragout with Real Mashed Potatoes

 

Recipe By :1001 Low-Fat Vegetarian Recipes. by Sue Spitler with Linda R.

Yoakam, page 147

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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vegetable cooking spray

1 medium eggplant -- unpeeled and cut into 1-inch slices (about 1

1/4 pounds)

1 cup onion -- chopped

1/2 cup fennel -- thinly sliced

3 cloves garlic -- minced

4 teaspoons ginger root -- minced

1 teaspoon fennel seeds -- crushed

8 cups cabbage -- thinly sliced

2 cups Basic Vegetable Stock -- see recipe

2 medium apples -- cored and cubed

1 cup fat-free sour cream

salt and pepper -- to taste

fennel tops, chopped -- as garnish

Real Mashed Potatoes -- see recipe

or 4 cups cooked no-yolk noodles

 

Spray large skillet with cooking spray; heat over medium heat until hot.

Cook 5 or 6 eggplant slices over medium to medium-high heat until browned

on the bottom, 3 to 5 minutes. Spray tops of slices with cooking spray

and turn; cook until browned on the bottom, 3 to 5 minutes. Repeat with

remaining eggplant. Cut eggplant into 1-inch cubes and reserve.

 

Spray large saucepan with cooking spray; heat over medium heat until hot.

Add onion, fennel, garlic, ginger root, and fennel seeds to skillet; sauté

until onion is tender, 3 to 5 minutes. Add cabbage and stock; heat to

boiling. Reduce heat and simmer, covered, until cabbage is wilted and

crisp-tender, about 5 minutes.

 

Stir apples into cabbage mixture; cook, covered, until apples are tender,

about 5 minutes. Stir in reserved eggplant and sour cream; cook over

medium heat until hot through, 3 to 4 minutes. Season to taste with salt

and pepper.

 

Spoon ragout into serving bowl; sprinkle with chopped fennel tops. Serve

over Real Mashed Potatoes.

 

6 servings (about 1 1/3 cups each). Per Serving: Calories: 283; %

calories from fat: 14; Fat: 4.7 gm.; Saturated fat: 0.9 gm.; Cholesterol:

0.2 mg.; Sodium: 124 mg.; Protein: 9.3 gm.; Carbohydrate: 55.6 gm.

Exchanges: Vegetable: 3.0; Fruit: 0.5; Bread: 2.0; Fat: 0.5.

 

S(ISBN):

" 1-57284-032-3 (pbk.) "

Copyright:

" 2000 by Sue Spitler "

 

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Per serving: 119 Calories (kcal); 1g Total Fat; (4% calories from fat); 6g

Protein; 26g Carbohydrate; 4mg Cholesterol; 58mg Sodium

Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 0

Fat; 1/2 Other Carbohydrates

 

NOTES : Fresh fennel, ginger root, and apple lend aromatic flavor

highlights to this cabbage stew. If fresh fennel is not

available, substitute celery and increase the amount of fennel

seeds to 1 1/2 teaspoons.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Real Mashed Potatoes

 

Recipe By :1001 Low-Fat Vegetarian Recipes. by Sue Spitler with Linda R.

Yoakam, page 610

Serving Size : 6 Preparation Time :0:00

Categories : Potatoes

 

Amount Measure Ingredient -- Preparation Method

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2 pounds Idaho potatoes -- peeled quartered and cooked until

tender

1/2 cup fat-free sour cream

1/4 cup skim milk -- (hot)

2 tablespoons margarine

salt and pepper -- to taste

 

Mash potatoes, or beat until smooth, in medium bowl, adding sour cream,

milk, and margarine. Season to taste with salt and pepper.

 

6 servings (about 2/3 cup each). Per Serving: Calories: 165; % calories

from fat: 21; Fat: 3.9 gm.; Saturated fat: 0.8 gm.; Cholesterol: 0.2 mg.;

Sodium: 70 mg.; Protein: 4.1 gm.; Carbohydrates: 29.6 gm. Exchanges:

Bread: 2.0; Fat: 0.5.

 

Variations: Garlic Mashed Potatoes - Cook 10 peeled cloves garlic with the

potatoes. Follow recipe above, mashing garlic with potatoes.

 

Horseradish Mashed Potatoes -

Make Real or Garlic Mashed Potatoes, beating in 2 teaspoons horseradish.

 

 

Potato Pancakes - Make any of the

mashed potato recipes above; refrigerate until chilled. Mix in 2 egg

whites (or 1/4 cup real egg product), 4 chopped green onions and tops, and

1/4 cup grated fat-free Parmesan cheese (optional). Form mixture into 8

patties, using about 1/2 cup mixture for each. Coat patties in flour, dip

in beaten egg white, and coat with plain dry bread crumbs. Cook over

medium-high heat in lightly greased large skillet until browned, 3 to 5

minutes on each side.

 

S(ISBN):

" 1-57284-032-3 (pbk.) "

Copyright:

" 2000 by Sue Spitler "

 

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

 

Per serving: 170 Calories (kcal); 4g Total Fat; (20% calories from fat); 5g

Protein; 30g Carbohydrate; 2mg Cholesterol; 73mg Sodium

Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2

Other Carbohydrates

 

NOTES : Just like grandma used to make! For a country-style variation,

leave potatoes unpeeled.

Nutr. Assoc. : 0 0 0 0 0