MIXED BEAN CASSEROLE Thanks to Pat Wirick for another delicious and nutritious recipe! You'll be glad this is a double recipe... it's handy having an extra casserole in the freezer for days when you don't have time to cook. 1/2 lb. lean turkey sausage - cut, browned & drained (blot with paper towel to remove fat) 1 cup firm tofu - cubed 1 tin baked beans (e.g. Libby's 'Deep Brown Beans in Tomato Sauce') 1 tin red kidney beans 1 tin garbanzo beans 2 medium apples, cubed 2 medium onions, cubed 4 cloves garlic, minced 1 tin (8 oz) tomato sauce 1/2 cup brown sugar 1 heaping teaspoon chili powder Mix ingredients and divide into 2 large casserole dishes. Cover and bake at 350F for 1 1/2 hours. Eat one freeze one. Tammy's Teriyaki Salmon 2 Tbsp apple juice 2 Tbsp honey 1/2 cup brown sugar 1 cup soy sauce 1 tsp chopped (fresh) ginger 2 green onions, chopped Combine all ingredients to make marinade. Marinate salmon fillets for up to 12 hours (in refrigerator). Drain marinade and discard. Broil salmon for approximately 12 minutes (skin side down) or until fish flakes easily with fork. SALSA COUSCOUS CHICKEN This recipe is adapted from the winning recipe in the 1998 Pillsbury 'Bake-Off" recipe contest. It is by Ellie Mathews of Seattle, Wa. The original recipe called for chicken thighs instead of breasts and more oil. Chicken drumsticks (remove skin) could be substituted for breasts with a slight increase in fat content. 3 cups hot cooked couscous ¼ cup water 2 teaspoons olive oil 2 Tablespoons dried currants ¼ cup coarsely chopped almonds 1 Tablespoon honey 2 garlic cloves, minced ¾ teaspoon cumin 4 chicken breasts (halves), skin removed ½ teaspoon cinnamon 1 cup chunky style salsa Cook couscous according to package directions. Meanwhile, heat oil in large skillet over medium-high heat until hot. Add almonds and cook 1-2 minutes until golden-brown. Remove from skillet with slotted spoon. Add garlic to skillet; stir 30 seconds. Add chicken; cook until browned, turning once. In medium bowl mix salsa and remaining ingredients. Add to chicken and mix well. Reduce heat to medium; cover and cook at least 20 minutes or until chicken is fork tender and juices run clear, stirring occasionally. Stir in almonds. Serve with couscous - preferably whole-wheat (or brown rice). 1
CRISPY OVEN-FRIED TOFU WITH DIPPING SAUCE Extra firm tofu - cut into 'fillets' (¼ inch/5 mm thick) 3 Tbsp soy sauce (or low-sodium soy sauce) ½ cup nutritional yeast (available at natural food stores or in bulk food section) ½ tsp Mrs.Dash seasoning (or other favourite spice mix) ¼ tsp onion powder Dash celery seed Place soy sauce in bowl. Mix the nutritional yeast and spices together in a clean plastic bag. Dip tofu fillets into soy sauce (to moisten) and then place in bag with yeast mixture. Shake fillets until coated. Place on parchment-paper lined baking sheet. Spritz top of tofu fillets lightly with olive oil. Bake at 375 F for about 10 minutes (or until fillets start to turn brown and slightly crispy). Serve hot with plum sauce or sweet and sour sauce for dipping. If you have any leftovers try slicing and adding to stir fried rice or vegetables instead of meat. Freezes well. * Reduced sodium (low salt) soy sauce is available in most stores CALYPSO BEANS & RICE 1 medium onion, chopped 2 cloves garlic, minced 1 1/2 teaspoons cumin 1/2 teaspoon garlic powder 1/4 teaspoon chili powder 1/4 teaspoon cayenne 1 1/2 cups cooked pinto beans and black beans* 1 tin tomato sauce (250 ml/8 oz) 1/4 teaspoon sugar salt (to taste) 2 cups cooked brown rice 1 cup corn (frozen or canned) 1 cup salsa 1/2 cup pineapple chunks Sauté onion and garlic in a small amount of olive oil until tender (do not brown). Add spices and continue heating until fragrant (approximately 1 minute). Add beans, tomato sauce, sugar and salt. Simmer, covered, 15 minutes. Add remaining ingredients and simmer an additional 5 minutes or until heated through. Serve. Suggested Toppings: Sour cream (low fat) Black olives Chili Sauce Grated cheddar (low fat) Sunflower seeds * see 'Easy Beans' in the 'Basics' section of this recipe booklet 2
CORN TORTILLAS 2 cups masa harina (corn flour)* 1 1/8 cup water Mix masa harina and water until mixture forms a firm ball (takes 2-3 minutes). If dough feels dry add 1-2 Tbsp water (dough should be somewhat on the 'dry side' if too much water is added the tortillas will be too 'sticky' to work with). Divide dough into 16 little balls, cover with damp cloth to keep dough moist. Flatten ball between hands, place each ball between two sheets of waxed paper, roll out or press in a tortilla press, until tortillas measure 5-6 inches in diameter. Carefully peel off the waxed paper. Cook on very hot griddle* (cast iron works very well) for 15-20 seconds, turn continue cooking for 20-30 seconds. Once cooked, cover the tortillas to keep soft and pliable. Makes 16 tortillas. *Note: do not use Teflon pans for high temperature cooking. Masa harina (ingredients corn flour and lime) is available at some grocery stores. It is called "Maseca" instant corn masa mix (you'll usually find it with the Mexican foods). Tortilla presses can be bought at kitchen supply stores; if you make homemade tortillas on a regular basis you probably should consider buying one as they make 'tortilla making' a lot easier! To make 'tortilla chips' from leftover tortillas: cut into wedges and toast until crispy in the oven. Optional: if you have a spray pump for oil, try spraying tortillas lightly with oil and a light sprinkle of coarse salt before baking. Note: homemade tortillas are smaller and more fragile than commercially prepared tortillas. Because of this they are difficult to 'roll up' with fillings inside. Instead, use them folded in half (more like a 'scoop' shape). Suggested Fillings: Refried beans (buy Western Family fat-free or vegetarian style do not buy type made with lard). Try mixing refried beans with salsa and heat in saucepan. If you have time add sautéed onion, peppers and garlic and chopped fresh tomatoes to the refried bean/salsa mixture. Low fat cheese (grated); use sparingly Low fat (or no fat) sour cream Sliced black olives Chopped green onions Chopped tomatoes & lettuce Sunflower Seeds 3
REFRIED BEANS Homemade refried beans are better than canned and usually contain less salt and oil. Refried beans can be used as a nutritious filling in burritos (see recipe for corn tortillas in this cookbook) and also make a great dip for baked tortilla chips. If the beans are too thick for dipping try thinning them with some salsa. Olive oil 1 medium onion, chopped 2 cloves garlic, finely minced 2 teaspoons chili powder 1 teaspoon garlic powder 1 teaspoon cumin 3 cups cooked beans (see 'Easy Beans' in the 'Basics' section of this cookbook) 1 cup vegetarian broth (see 'Basics' section of this cookbook) salt to taste In nonstick frying pan, sauté onions and garlic in small amount of olive oil until tender. Add spices and heat until fragrant (about 1 minute). Stir in beans and some of the broth. Heat. With potato masher, blend beans with additional broth to moisten. Blend in salt. MARINARA PASTA SAUCE WITH LENTILS & BUCKWHEAT Onion, chopped Garlic, finely chopped Zucchini, chopped Green Pepper, chopped Oregano and/or 'Italian Seasoning' Tomato paste - small can Tomato-based Pasta Sauce (e.g. 'Classico' brand or homemade) Red Lentils - approximately ½ cup Toasted buckwheat (called 'kasha' - or buy raw buckwheat and toast your own until brown and fragrant in non-stick frying pan) - approximately ½ cup Sauté onion for a minute or two then add garlic. Sauté until onion starts to turn translucent (do not brown onions or garlic). Add zucchini, green pepper and spices and continue to sauté until vegetables soften. Meanwhile, in small, separate frying pan heat tomato paste, stirring continually until paste starts to thicken and darken in colour. This process caramelizes the sugars in the tomato paste and gives it a deep, full flavour. Transfer tomato paste to sauce pan with onions and vegetables. Add pasta sauce (commercial or homemade), lentils and toasted buckwheat. Bring to near boiling then reduce heat and simmer until lentils and buckwheat tender (this will take about 40 minutes). Serve over whole-wheat pasta. Optional: Just before serving, add Yves brand "Veggie Ground Round" (vegetarian ground beef replacement) usually available in produce department of grocery stores. This product is precooked and just requires heating to serving temperature. It's texture, appearance and flavour is very similar to ground beef (but without the fat and cholesterol!) Note: If sauce tastes too acidic - try adding ½ tsp of sugar (or slightly more) and mix well. 4
WHOLE--WHEAT VEGETARIAN BURRITOS A similar dish prepared by dietitian Evelyn Cole Kissinger is the inspiration for these burritos. The original (vegan) recipe appears in Evelyn's cooking video called 'Easy Healthy Cooking`. Evelyn's video is full of practical advice for preparing nutritious and delicious vegetarian meals. To order this video, contact Evelyn at 1825 Boardwalk, St. Joseph, MI 49085 or phone: 616-428-5126 or fax: 616-428-5148. 2 chicken-style vegetarian patties, chopped 1 cup cooked brown rice ¼ cup vegetable broth or chicken-style broth ¼ cup salsa ¼ cup finely shredded cheddar cheese, low fat ¼ cup sunflower seeds 8 whole-wheat soft tortillas (approximately 7 inch diameter) Try adding black beans they add extra fibre & phytochemicals to these nutritious burritos - and they taste great. The cheddar cheese is optional - omit it if you prefer or try a soy cheese instead. Combine first 6 ingredients. Fill tortillas with equal amounts of filling, roll and place seam-side down in a parchment paper-lined baking dish (9X13 cake pan works well). Spread more salsa over top and cover pan tightly with foil wrap. Bake for 25 minutes at 350 F. Serve with low-fat sour cream or yogurt cheese (recipe included in this booklet). These burritos taste great served with a tossed salad and a low-fat fruit shake (e.g. frozen strawberries, skim milk (or soymilk) and sweetener to taste). OVEN-POACHED HALIBUT WITH HERB VINAIGRETTE This recipe is delicious and although it may look complicated, it is very easy to prepare. Furthermore, using parchment paper means clean up is a 'snap'. This recipe appears in Bonnie Stern's 'Simply Heart Smart Cooking' (Random House, Toronto, 1994). This cookbook has some excellent heart-healthy recipes and plenty of food preparation tips. Herb Vinaigrette: ¼ cup lemon juice or sherry vinegar 2 Tbsp olive oil ¼ cup water ¼ tsp hot red pepper sauce ½ tsp sugar 2 Tbsp fresh cilantro or parsley ½ tsp dried mustard 2 Tbsp chopped fresh chives or green onions 1 shallot, minced, optional 2 Tbsp chopped fresh parsley ½ tsp pepper 2 Tbsp chopped fresh basil 6 pieces fresh halibut (about 125 g/4 oz each) 4 large carrots, grated 1 Tbsp fresh lemon juice 1 bunch watercress, optional ¼ teaspoon pepper 1. To prepare vinaigrette, whisk together vinegar, water, sugar, mustard, shallot and pepper. Whisk in oil, hot pepper sauce, cilantro, chives, parsley and basil. Reserve. 2. Place halibut in dish in single layer and sprinkle with lemon juice and pepper. Marinate in the refrigerator for approximately 10 minutes. 3. Line baking dish with parchment paper. Spread carrots over paper. Arrange fish on top. Cover with a second piece of parchment. Bake in preheated 400 F for 10 minutes per inch (2.5 cm) of thickness, or until fish just begins to flake when separated with a knife. (Halibut fillets are usually ¾ inch/ 2 cm thick and therefore take about 8-10 minutes to cook.) 4. Remove fish from oven and place carefully on serving platter. Scatter carrots on top. Pour vinaigrette over. Arrange watercress around edge of platter. 5