Adapted from www.healthcastle.com - 2 tablespoons olive oil
- 1 clove garlic, minced
- 2 medium zucchini (about 8 ounces each)
- 12 ounces Fettuccine pasta, preferably whole wheat
- 1 tablespoon all-purpose flour
- 1 cup cold 1% low-fat milk
- 1/2 cup evaporated skim milk
- 1/2 teaspoon salt, plus more to taste
- 3/4 cup freshly grated Parmesan cheese
- 1/4 cup finely chopped fresh parsley leaves
Preparation- Slice the ends off the zucchini and discard. Using a mandolin or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons.
- Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.
- Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.
- Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put a tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the minced clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt, and cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.
- Add the sauce, zucchini, and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.
- To serve, place pasta mixture on each plate and garnish with remaining parsley.
- 1/2 cup plain yogurt
- 3 tablespoons vegetable oil
- 1 1/2 tablespoons lemon juice
- 2 egg whites
- 1 1/2 cups whole wheat pastry flour
- 1/2 cup raw sugar
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 2 teaspoons grated lemon zest
- 1 cup frozen raspberries
Preparation- Preheat the oven to 400 degrees F. Line muffin tin with paper liners.
- In a large bowl, mix together the yogurt, oil, lemon juice, and egg whites. In a separate bowl, stir together the flour, sugar, baking powder, salt, and lemon zest. Add the wet ingredients to the dry, and mix until just blended. Gently stir in the frozen raspberries. Spoon batter evenly into the prepared muffin cups.
- Bake for 15 to 17 minutes in the preheated oven, or until the top springs back when lightly touched. Cool muffins in the tin on a wire rack.
Adapted from www.101cookbooks.com - 8 ounces sliced Seitan
- 1 cup brown rice
- 6-8 stalks of Broccolini
- 2 Clementines
- 1 Tablespoon Vegetable Oil
Clementine Teriyaki Sauce - 1/2 cup low sodium Tamari
- 1/3 cup honey
- 1/3 cup fresh Clementine juice
- 1/4 cup + 1 Tablespoon rice vinegar
- 1/4 cup water
- Zest from 1 Clementine
Preparation- Cook rice.
- Mix all the sauce ingredients together in a small pan let it go at a lively simmer for 20 minutes, until reduced and slightly thick. (The sauce will NOT be super thick when it is hot. It will very slightly cover the back of a spoon and look syrupy, but it’s not going to be thick until it cools, so don’t worry if it seems runny. At the end of the cooking you should see large, excited bubbles, so if you don’t see those, keep cooking). Once the sauce is done, it’ll taste good but pretty strong. Set aside.
- While the sauce and the rice are cooking, prepare your seitan and broccolini. Slice the seitan into 1/8″ thick medallions.
- Heat a large non-stick or cast-iron skillet over medium high heat. Add the seitan and let brown on all sides, about 5 minutes. Remove to a bowl, turn up the heat to high, and add broccolini in one layer. Once you get color on one side, flip, reduce heat to low, and cover the pan to finish the cooking, another 2-3 minutes. The broccolini should be bright green and cooked to a tender-crisp.
- Once you are ready to serve, add the seitan to the pan with the broccolini. Drizze enough teriyaki sauce in to coat everything. Beware, if the pan is too hot you risk burning your sauce, so take good care here. Once everything is heated and covered in a nice glaze, serve immediately with the brown rice.
Adapted from www.allrecipes.com - 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 30 ounces black beans, rinsed, drained, and mashed
- 2 tablespoons yellow cornmeal
- 1 1/2 tablespoons cumin
- 1 teaspoon paprika
- 1 teaspoon cayenne pepper
- 1 teaspoon chili powder
- 1 cup salsa
Preparation- Heat olive oil in a medium skillet over medium heat. Stir in onion, garlic, and bell pepper; cook until tender. Stir in mashed beans. Add the cornmeal. Mix in cumin, paprika, cayenne, chili powder, and salsa. Cover, and cook 5 minutes.
- 2 tablespoons olive oil
- 1 yellow onion, chopped
- 2 tablespoons chopped garlic
- 1 bunch kale, stems removed and leaves chopped (YES the whole bunch)
- 8 cups vegetable stock
- 4 medium sized tomatoes, diced
- 4 white potatoes, peeled and cubed
- 30 ounces cannellini beans or half cannellini beans and half kidney beans
- 1 Tablespoon Italian seasoning
- 2 Tablespoons dried parsley
- salt and pepper to taste
Preparation- Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes.
- Stir in the water, vegetable stock, tomatoes, potatoes, beans, Italian seasoning, and parsley.
- Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.
|
RSS Feed