VF - Pasta and Broccoli Bechamel

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* Exported from MasterCook *

 

Pasta and Broccoli Bechamel

 

Recipe By :Rose Elliot

Serving Size : 2 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

8 ounces broccoli

4 ounces short macaroni, shells, or other pasta

shapes

1 quantity White Sauce -- recipe calls for Bechamel Sauce,

instructions are included in the instructions, or you could try the Low-Fat

White Sauce

salt and freshly ground black pepper

3/4 cup fresh bread crumbs -- for topping, optional

1 tablespoon pure vegetable margarine -- for topping, optional

 

Wash and trim the broccoli, then divide it into smallish florets and cook in

1/2-inch of boiling water for 3-4 minutes, or until it is nearly tender. Drain

and leave on one side.

 

Bring a large panful of water to boil, then add the pasta and stir. Let the

pasta boil, uncovered, for 7-10 minutes, or until just tender. Drain the pasta.

 

Meanwhile, gently heat the Bechamel Sauce. Add the pasta and broccoli, then

stir gently over the heat until everything is really hot.

 

Either serve straight away or pour mixture into a shallow heatproof dish, top

with breadcrumbs and dot with the margarine and cook under a hot broiler until

the top has turned golden brown and is crisp.

 

Source:

" Vegan Feasts "

Copyright:

" Rose Elliot 1997 "

 

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Per Serving (excluding unknown items): 143 Calories; 4g Fat (22.9% calories from

fat); 8g Protein; 21g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 128mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0

Other Carbohydrates.

 

NOTES : Serves 2 to 3

Nutr. Assoc. : 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

White Sauce

 

Recipe By :Rose Elliot

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons soy oil

2 tablespoons all-purpose flour

1 1/4 cups soy milk

salt and freshly ground black pepper

freshly grated nutmeg

 

Heat the oil a little and add the flour. Stir over a gentle heat for a moment

or two, but don't let the flour brown.

 

Add a third of the milk, stir until thickened, then add another third, stir

again until thickened, then add the rest and stir again until smooth. The sauce

will get thicker as it cooks, and you can always add more soy milk after cooking

if necessary.

 

Stir the sauce until it is smooth, then leave it over a very gentle heat for 10

minutes, to cook the flour. Add more soy milk if necessary and season to taste.

 

Variations:

 

Parsley Sauce

Stir 1-2 tablespoons chopped fresh parsley into the sauce just before serving.

 

Bechamel Sauce

For this delicately flavored white sauce, you first flavor the milk by heating

it in a pan with a small piece of peeled raw onion, a piece os scraped carrot, a

celery stick if you have one, a bay leaf, and a few parsley stalks and sprigs of

thyme, if available. Bring to a boil, then remove from the heat, cover and

leave for at least 15 minutes, for the flavors to infuse. Then strain, discard

the vegetables and herbs and use the milk to make a sauce as described above.

 

Source:

" Vegan Feasts "

Copyright:

" Rose Elliot 1997 "

 

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

 

Per Serving (excluding unknown items): 39 Calories; 1g Fat (32.9% calories from

fat); 3g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 9mg

Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fat; 0 Other

Carbohydrates.

 

NOTES : Soy milk can be used instead of cow's milk to make a particularly creamy

and delicious white sauce. The quantity of soy milk used depends on how thick

you want the sauce - just add enough milk to make it the thickness you want.

Nutr. Assoc. : 0 0 0 0 0