Fat free recipes

Vegetable jumble recipe

2008-09-03T03:21:00.000-07:00

Quick Vegetable Jumble    (I won't claim this is a 'recipe', but...)    1 10-oz brick frozen spinach, thawed and somewhat drained.  2 15-oz cans corn, somewhat drained  1 15-oz can Italian white kidney beans (or substitute Great Northerns)    Seasoning option 1:  3 tsp canned chopped garlic (Polaner brand is packed in water)      (or 1 tsp garlic powder)  1 tsp black pepper  2 tsp dehydrated onion flakes    Seasoning option 2:  1/2 tsp paprika  2 tsp Italian seasoning    Seasoning option 3:  1/4 cup of bottled Italian or Vinaigrette dressing   (and drain the corn better)    Rip up the spinach a bit, if it's in huge stringy clumps.  Toss everything together in a bowl.  Let sit for a few minutes if you've  got dry spices in there.  Heat up if you feel like it, else eat cold.    I'd like to try this with chopped red bell pepper in it - I think it would  taste good, and I know it would look good...    It would also taste good with kidney or black beans, but the darker liquid  from the beans would make the dish look muddy.  Most of my veggie cooking  looks brown (or red) and boring - it's a nice change to eat something bright   and pretty...    Actually, I usually make this with frozen corn...  but I don't measure   that, I just pour it from the bag...  kwvegan vegan

by Aliza R. Panitz" (buglady@access.digex.net)

Stewed artichokes recipe

2008-09-03T03:18:00.000-07:00

 Artichokes Stewed with Tomatos and Wine    4-8 artichokes (depending on size)  Juice of 1 lemon  1 onion, minced  4 cloves garlic (more or less to taste)  1 carrot, minced  2 cans stewed tomatos (14 oz), or 1 can 24 oz  1 cup dry white wine  1 bay leaf  2 sprigs parsley  Freshly ground black pepper to taste    Trim artichokes (since this involves removing most of the outer leaves, I   usually use the smallest artichokes I can find, which are also generally   less expensive).  Cut artichokes into quarters and put into a bowl filled   with water with the juice of 1 lemon added (keeps them from turning   brown).  In large nonstick skillet, saute onion, garlic, carrot, and   celery in splash of water or wine until onion is translucent.  Add   tomatos and bring to a simmer.  Cook for 5 minutes and add wine, bay   leaf, parsley, pepper and artichokes (take them out of the water and   lemon juice before adding).    Bring back to a simmer, cover, reduce heat, and simmer 40 minutes or   until artichokes are tender.  Adjust seasonings, and serve with liquid   spooned over artichokes (I like this over rice or pasta).  kwvegan vegan

 Favorite artichoke recipe, adapted from "Gourmet Vegetarian Feasts" by  Martha Rose Shulman.

Thai like Green Curry

2008-09-03T03:08:00.000-07:00

3/4 pound dried garbanzo beans (chickpeas) or about 3 cans  ****  4 large green chilis (Anneheim)  1 medium onion, chopped  1 Tablespoon chopped garlic  1/2 cup fresh cilantro (coriander) (not too tightly packed)  rind of 3/4 lemon (removed with vegetable peeler -- no white pith)  2 teaspoon ground coriander  1 teaspoon ground cumin  1 teaspoon ground turmeric  1/4 teaspoon ground cardomon  1/4 teaspoon ground anise seeds  1 Tablespoon tamari (soy sauce)  1 Tablespoon vegetarian Worcestershire sauce  ****  1 cup apple juice  1 14 oz can evaporated skim milk (or substitute soy or rice milk)  rice  ****

1) Soak garbanzo beans and cook according to package directions (I  used a crock pot).

2) Take next set of ingredients and blend in food processor or blender  until they form a paste.

3) Heat a non-stick skillet over medium heat for a few minutes then  add paste.  Stir and cook for about five minutes. Some of paste may  stick and brown but don't let it burn.  Add apple juice and stir to  unstick bottom crust.  Cook for another 5 minutes stirring.

4) Add cooked garbanzo beans and bring to a low boil. Reduce heat and  simmer about 15 minutes.

5) Add evaporated milk and simmer another 15 minutes.

6) Serve over rice.

kwlacto lacto