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11/4/08 10:29 A

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Curried Seitan with Apple Pieces
Oct 30th, 2008
by chris.

The apples in this mild curry give a nice texture and a slightly sweet hint.

Serving Size: 4

Ingredients:

* 12 oz. seitan pieces
* 1 pkg. fresh mushrooms, quartered
* 3 Tbs. oil
* 3 Tbs. mixed curry powder
* 1/2 tsp. cumin
* 1 cup white wine
* 1 Tbs. flour
* 1 spring onions
* 1 red bell pepper, in fine thin slices
* 3-4 tart apples, cut in pieces
* 1 & 1/2 cups plain soy yogurt

Directions:

1. Heat the oil in a large frying pan.
2. Saute the red bell pepper slices and remove from the pan when soft.
3. Put the seitan pieces in the oil and begin to saute them.
4. Add the soy yogurt and the spices.
5. Add the wine and flour mix well, and add most of the sauteed red bell pepper (reserve a few pieces as garnish).
6. Shortly before serving, add the apple pieces and allow to slightly soften.
7. Saute the spring onion and reserve as garnish.
8. Serve the curry over white rice, garnished with a few pieces of red bell pepper and spring onions.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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 current weight: 146.0 
 
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10/17/08 12:27 P

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This is lacto due to the cheese:

HG's Cheesy Beefy Supreme Wrap

I'll Melt With You!

Everywhere we turn these days, we see print ads and commercials for Taco Bell's Cheesy Beefy Melt. And quite frankly, we were starting to get weak. So we headed on over to The Bell, picked up one of those Melts, scrutinized its cheesy innards, and got busy in the kitchen. The result is this fantabulous swap. Check it out!

Ingredients:
1 La Tortilla Factory Whole Wheat Low-Carb/Low-Fat Tortilla, Large (sometimes labeled Smart & Delicious Low Carb High Fiber)
1/2 cup frozen ground-beef-style soy crumbles (like Boca Ground Burger or Morningstar Farms Meal Starters Grillers Recipe Crumbles)
1/2 cup shredded fat-free cheddar cheese
1/2 wedge The Laughing Cow cheese, Light Original Swiss
1 tbsp. fat-free sour cream
1 tsp. taco seasoning mix
1/2 tsp. taco sauce

Directions:
Place frozen soy crumbles, Laughing Cow cheese and taco seasoning mix in a small microwave-safe bowl. Heat in microwave for 45 - 60 seconds. Remove, add taco sauce, and mix well. Lay tortilla out on a large microwave-safe plate, and then warm it in the microwave for about 10 seconds. Place the soy crumble mixture in the center of the tortilla. Next, cover the mixture with the shredded cheese. Place the tortilla, open-faced, in the microwave for about 40 seconds (until shredded cheese has melted slightly). Remove plate from the microwave, and place sour cream on top of the melty cheese layer. Then, wrap the tortilla up by first folding in the sides and then rolling it up from the bottom. With the seam side down on the plate, heat the wrap in the microwave for another 30 seconds. Enjoy! MAKES 1 SERVING


Serving Size: 1 Cheesy Beefy Supreme Wrap (entire recipe)
Calories: 267
Fat: 6g
Sodium: 1,460mg
Carbs: 30g
Fiber: 16g
Sugars: 2g
Protein: 38g

POINTS® value 5*


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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6/5/08 7:06 P

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Recipe courtesy of:
Fatfree Vegan Kitchen

Tofu and Vegetables with Lower-Fat Thai Peanut Sauce

14 ounces extra-firm tofu
1 tablespoon soy sauce
1 tablespoon vegetable broth
2 carrots
2 medium zucchini
1 pound broccoli
12 basil leaves (or to taste)
4 tablespoons natural creamy peanut butter
1/2-3/4 cup vegetable broth
1/4 cup soymilk (or other non-dairy milk)
1/8 teaspoon coconut extract (or use lite coconut milk instead of soymilk & extract)
1 tablespoon soy sauce
1-2 teaspoons Asian chili sauce (start with less and add more as needed)
1 tablespoon agave nectar
1 teaspoon lime juice

Cut the tofu into about 8 slices; then cut each slice into 4 triangles. Combine about 1 tablespoon soy sauce with 1 tablespoon vegetable broth, dip the tofu in it, coating all sides with marinade, and allow to soak while you preheat the oven to 400F. When the oven is hot, put the tofu triangles onto a non-stick baking sheet or silicone mat and bake for 15 minutes; turn the tofu over and bake for another 15 minutes. Remove from oven.

While the tofu is baking, prepare the vegetables and sauce. Slice the carrots on the diagonal, halve the zucchini lengthwise and cut into half-moons. Chop the broccoli into medium-sized florets. (Other vegetables may be used; aim for about 2-3 pounds total.) Place the vegetables into a large steamer and steam until tender-crisp. (Actually, stop just a little before you think they're done; they will continue to cook in the residual heat.) During the last minute of steaming, toss the basil leaves on top of the vegetables and steam just long enough to wilt.

To make the sauce, heat the peanut butter in a small saucepan over medium heat. Whisk in 1/2 cup vegetable broth. Add the soymilk, coconut extract, soy sauce, chili sauce, and agave nectar, and heat until bubbly. If the mixture seems too thick, add a little more vegetable broth. Add the lime juice just before removing from the heat and serving.

To assemble, place 1/4 of the vegetables on each plate. Top with 1/4 of the tofu and drizzle with 1/4 of the sauce. Garnish with fresh Thai basil if desired.

Tip: Reduce the fat and sodium by using reduced-fat tofu, low-sodium soy sauce, and fat-free soy milk.

Makes 4 servings. Per serving: 265 Calories (kcal); 15g Total Fat; (45% calories from fat); 19g Protein; 21g Carbohydrate; 0mg Cholesterol; 625mg Sodium; 6g Fiber. Weight Watchers 6 Flex Points.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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5/24/08 9:48 A

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Tempeh Sandwiches

Yields: 4 servings

INGREDIENTS:
1 tablespoon sesame oil
1 (8 ounce) package tempeh,sliced into thin strips
2 tablespoons liquid amino acid supplement
1 tablespoon sesame oil
1 small onion, thinly sliced
1 medium green bell pepper,thinly sliced
1 jalapeno pepper, sliced
2 pita breads, cut in half
soy mayonnaise
4 thin slices Swiss cheese

DIRECTIONS:
1. Heat the oil in a large skillet over medium heat. Add the tempeh slices and cook 3 to 4 minutes, or until they start to brown. Pour in half of the liquid aminos and cook for 1 minute. Flip the tempeh slices and cook until toasted, 3 to 4 more minutes. Pour in the remaining liquid aminos and cook for 1 minute. Remove the tempeh, and set it aside.
2. In the same skillet, heat the remaining oil over medium heat. Cook the onion, green pepper, and jalapeno until the vegetables have softened, 4 to 5 minutes.
3. Spread each pita half with 1 teaspoon soy mayonnaise. Stuff each pita with several slices of tempeh, peppers and onions, and a piece of Swiss cheese. Toast the sandwiches in a toaster oven for 2 minutes or until the cheese has melted.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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5/19/08 8:52 P

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Cumin-spiked Tofu Recipe

It is important to let the marinating tofu do its thing (at the very least) for a few hours - preferably overnight. This is technically not vegan due to the yogurt so its lactoveg.

12 ounces extra-firm organic tofu

1 teaspoon ground cumin
1 tablespoon garam masala spice blend
6 medium cloves garlic, crushed then chopped
3 tablespoons olive oil
1/4 teaspoon fine grain sea salt
1 tablespoon lemon juice, freshly squeezed
1 7 or 8-ounce container of Greek yogurt

Unwrap the tofu. Dry it off by patting and pressing with a few paper towels. Cut the tofu into slabs roughly the size of a business card, with the thickness of a pencil.

In a wide, shallow rimmed dish (a tart pan or pie dish works great) whisk together all the remaining ingredients. Place the tofu in the marinade in a single layer and gently coat the tofu with the yogurt. Cover and refrigerate for (at least) a few hours. I sometimes leave it marinating for a few days, cooking the tofu when needed.

In a grill pan, or on a grill, cook the tofu (retaining some of the yogurt slather on each piece) over medium heat until the tofu is cooked through and the surface of the tofu has nice color. Flip once along the way. If the pan/grill is too hot the outside of the tofu will overcook before the inside is hot, so be mindful of this.


Serves about 4.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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5/10/08 11:18 A

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Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce
(Makes 2-4 servings, depending on what else you serve with it. Recipe adapted from How to Cook Everything Vegetarian.)

14 oz. extra firm organic tofu
2 T peanut oil (use more or less, depending on your pan)
2 tsp. finely minced garlic
2 tsp. finely grated ginger root
1 cup scallions, sliced into 2 inch pieces (This is about 1 bunch green onions. Keep white parts separate from green parts.)
3 T low sodium vegetable stock
1 1/2 T soy sauce (I used Tamari)
1 tsp. black sesame seeds (optional)


Remove tofu from package and drain in a colander in the sink for a few minutes. Then cut tofu into slices about 3/4 - 1 inch thick. Put each slice between two paper towels and press down on it so most of the liquid is absorbed into the towel, then cut tofu into square cubes.

Put wok or heavy frying pan on stove and preheat pan until it feels hot when you hold your hand over it. Add oil and heat until shimmering. Then add garlic and ginger, cook about 10 seconds, and quickly add tofu cubes and white pieces of green onion. Cook, stirring occasionally, until the tofu is quite browned.

When tofu is well browned, add the stock and cook, stirring, until it is mostly evaporated. Add the green parts of green onions and cook about 30 seconds. Add soy sauce and stir to distribute. Turn off heat, put tofu and onions on a serving plate and sprinkle with black sesame seeds. (The sesame seeds will be more flavorful if you toast them for 1-2 minutes in a dry pan, but it's not essential.) Serve hot.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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4/30/08 11:26 A

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Asparagus and Tofu Stir Fry w/ Cashews

Ingredients:

* 1 lb of asparagus, stems removed, cut into 3 inch pieces
* 12 oz. of extra firm tofu, quartered and cut into thin slices
* 6 scallions, sliced
* 2 red or orange peppers, sliced into skinny strips
* 2 cloves of garlic, minced
*
* 1 tbsp of canola oil
* 1/3 cup of roasted, cashews

* For the Sauce: 3 tbsp reduced sodium soy sauce
* 2 tbsp of cornstarch or arrowroot
* 1 ½ cups water or veggie stock
* 1 tbsp of grated ginger
* 1 tsp of sesame oil
* Pinch of red pepper flakes

4 cups of cooked Soba noodles or whole grain/wheat spaghetti


Serves 4.
Directions
In a small bowl, combine soy sauce and cornstarch. Stir in remaining sauce ingredients; set aside.

In a wok or large skillet, heat oil. Add in garlic, scallions and tofu and cook for two minutes or so. Stir in asparagus and peppers and cook until vegetables are just tender.

Give the sauce mixture a stir and pour it over the vegetables and stir until it is thickened and bubbly. Toss in cashews. Reduce heat, cover, and cook for 1 minute or until cashews are heated through.

Serve over soba noodles.
Nutritional Analysis
Calories: 360; Total Fat: 12.1g; Saturated Fat: 1.9g; Cholesterol: 0mg; Sodium: 579mg; Carbohydrate: 48.2g; Dietary Fiber: 5.9g; Sugars: 7.6g; Protein: 24.4g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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4/27/08 5:13 P

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Quinoa salad with tempeh (serves 4-6)

Ingredients:

2 1/2 cups of cooked quinoa (about 1 cup raw)
3 tbsp peanut, canola, or other neutral oil
4 oz tempeh, crumbled
1 tbsp minced peeled fresh ginger
1 tbsp slivered garlic
1 cup mung bean sprouts (optional)
1 tomato, chopped (optional)
2 tbsp rice wine vinegar
1 tbsp dark sesame oil
1 tbsp soy sauce, to taste
salt and freshly ground pepper
1/2 cup chopped scallion for garnish
1/4 cup fresh cilantro leaves for garnish

1. Cook the quinoa. Drain in a strainer, if necessary, and rinse.

2. Meanwhile, put the oil in a skillet over medium-high heat. When hot, add the tempeh and cook, stirring occasionally, until crisp, about 10 minutes. Stir in the ginger and garlic and cook for another minutes or two, then add the bean sprouts and tomato (if using), stir, and turn off the heat. Stir in the vinegar, sesame oil, and soy sauce and transfer to a bowl.

3. When the quinoa is dry and cooled, toss it with the tempeh mixture. Taste and add salt if necessary and a healthy sprinkling of black pepper Garnish with scallion and cilantro and serve.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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4/10/08 1:21 P

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Recipe courtesy of:
Fatfree Vegan Kitchen

Quinoa and Red Lentil Cutlets

1/2 cup quinoa, rinsed several times and drained
3/4 cup red lentils, rinsed
1/2 medium onion, minced
3-4 cloves garlic, minced or pressed
1/2 teaspoon rosemary, crushed
1/4 teaspoon black pepper, freshly ground
1 teaspoon poultry seasoning (or 1/2 tsp. rubbed sage, 1/2 tsp. ground thyme)
1 teaspoon thyme
1 tablespoon nutritional yeast
1/2 teaspoon celery salt
1 teaspoon salt
1 teaspoon smoked paprika
3/4 cup vital wheat gluten

Cook the quinoa and lentils in about 4 cups of water until lentils are tender, about 20 minutes. Remove from heat and allow to cool slightly.

Preheat the oven to 350F. Lightly oil a baking sheet.

After the quinoa/lentil mixture has cooled enough so that you can handle it easily, drain the excess water and pour the mixture into a large bowl. Add all the remaining ingredients except the gluten and stir well. Mix in the gluten and then use your hands to gently knead the dough for about 5 minutes, to develop the gluten.

Divide the dough in half; then divide each half in half. Then divide each piece in half again until you have 8 pieces. Flatten them so that they're about 1/2-3/4-inch thick and shape them into rectangles. Put them on the baking sheet and bake for 20 minutes. Turn each one over and bake for another 10-15 minutes, but be careful not to overcook or they will be dry. Serve hot with your choice of gravy.

Makes 8 cutlets. Each provides: 181 Calories (kcal); 1g Total Fat; (4% calories from fat); 22g Protein; 24g Carbohydrate; 0mg Cholesterol; 370mg Sodium; 8g Fiber.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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4/10/08 1:21 P

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Pumpkin and Black Bean Burrito


ingredients

1 - 15ounce can black beans, rinsed and drained
3 ounces chopped onion
3 ounces chopped mushrooms
3 ounces chopped celery
1 tbsp chopped garlic
2 tbsp chili powder
1 tsp ground cumin
1 tsp oregano
1/2 cup water
1 tsp olive oil
1 cup pumpkin puree
1/2 cup chipotle salsa or 1 chipotle pepper in adobo sauce (chopped)



Fat: 2.7g
Carbohydrates: 33.0g
Calories:171.2
Protein: 9.7g




In nonstick skillet, heat up olive oil. Add onion, mushrooms, and celery. Saute till tender. Add garlic, chili powder, cumin and saute for a minute. Add rinsed & drained black beans, oregano, water. Cook until most of the water has evaporated.

Mix the pumpkin puree, chipotle peppers or salsa and warm in the microwave.

Place some of the pumpkin mixture and some of the bean mixture and into a tortilla and wrap it.
Top with salsa, shredded cheese, sour cream, lettuce, tomatoes, etc.

Makes 4 -6 servings. (calorie count is for 4 and without the tortillas/extras)

Number of Servings: 4

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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4/10/08 1:20 P

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Tofu Parmigiana P2 - isn't vegan unless you use cheese substitute


Prep Time: 25 Minutes
Cook Time: 20 Minutes
Ready In: 45 Minutes
Yields: 4 servings



INGREDIENTS:
1/2 cup seasoned ww bread crumbs
5 tablespoons grated
Parmesan cheese
2 teaspoons dried oregano,divided
salt to taste
ground black pepper to taste
1 (12 ounce) package firm tofu
2 tablespoons olive oil
1 (8 ounce) can tomato sauce
1/2 teaspoon dried basil
1 clove garlic, minced
4 ounces shredded mozzarella cheese (or soy cheese sub)

DIRECTIONS:

1.In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.

2.Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.

3.Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.

4.Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.

5.Bake at 400 degrees F (205 degrees C) for 20 minute

Hints: If you want a chewier texture, prefreeze the tofu slices overnight and then let thaw. Always press your tofu (regardless of freezing) to get the excess water out

To help the bread crumbs stick, may eliminate the dip in water and sub egg (if you eat eggs) or keep the water step and after coating with crumbs, spray with olive oil.

Instead of frying the tofu: I baked them 15 min. on each side at 350 F.


Recipe nutritional as written:

NUTRITION INFORMATION

Servings Per Recipe: 4

Amount Per Serving

Calories: 359

* Total Fat: 21.1g
* Cholesterol: 21mg
* Sodium: 997mg
* Total Carbs: 20.1g
* Dietary Fiber: 3.8g
* Protein: 25.9g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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4/10/08 1:20 P

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Red Curry Peanut Noodles
Total 25 minutes
4 servings

3/4 pound ww spaghetti
1/2 cup smooth peanut butter
1 1/2 tbsp fresh lime juice
1 tbsp red curry paste
1/3 cup low sodium broth
1/4 cup plus 2 tbsp packed cilantro leaves
Kosher salt
1 cup mung bean sprouts (2 1/2 ounces)
2 scallions, white and green parts quartered and thinly sliced lengthwise
1 carrot, coarsely grated
1/3 cup salted, roasted peanuts, coarsely chopped
Lime wedges, for serving

In a large pot of boiling salted water, cook the spaghetti until it is al dente. Drain the spaghetti and rinse under cold water until cool. Drain very well.

Meanwhile, in a food processor, combine the peanut butter with the lime juice, red curry paste, stock and 1/4 cuup of the cilantro and puree. Season the sauce with salt.

In a large bowl, toss the spaghetti with the peanut sauce, bean sprouts, scallions and carrot until well coated. Season with salt. Transfer to bowls and sprinkle with the remaining cilantro leaves and the peanuts. Serve with lime wedges.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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4/10/08 1:19 P

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White Bean Spread with Fennel


Use as a sandwich spread on bagels or as a dip for vegetables and bagel chips


2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/4 cup finely chopped fennel bulb
2 tablespoons finely chopped fennel fronds
1 tablespoon finely chopped red onion

Combine first 5 ingredients in a food processor, and pulse 5 times or until the beans are coarsely chopped. Combine bean mixture and remaining ingredients in a small bowl.

Yield: 5 servings (serving size: 1/4 cup)

CALORIES 130 (16% from fat); FAT 2.3g (sat 0.4g,mono 0.0g,poly 0.1g); PROTEIN 6.8g; CHOLESTEROL 2mg; CALCIUM 72mg; SODIUM 172mg; FIBER 4.6g; IRON 2.9mg; CARBOHYDRATE 21.3g

Cooking Light, NOVEMBER 2001

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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4/10/08 1:18 P

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Penne with Caramelized Cauliflower
Serves 6
30 min or less
Vegan if use vegan cheese

4tbsp olive oil, divided, plus more for greasing baking sheet
1 small cauliflower (1 lb), cut into 1/4 inch slices
1 cup fresh parsley leaves
1 tbsp grated lemon zest
1 tbsp capers, rinsed and drained
1 lb ww penne rigate
1/2 tsp red pepper flakes
Grated vegan parmesan cheese for garnish, optional

Place oven rack in highest position, and preheat oven to 475. Bring pot of salted water to a boil. Grease baking sheet with olive oil. Toss cauliflower with 2 tbsp olive oil on prepared baking sheet. Season with salt and pepper, and spread in single layer. Roast 18 minutes, or until cauliflower pieces are browned.

Meanwhile pulse parsley, lemon zest, and remaining 2 tbsp oil in food processor until chunky sauce forms. Add capers, and pulse until capers are coarsely chopped.

Cook penne in boiling water 11 minutes or until al dente. Drain, and reserve 1/2 cup cooking water. Toss pasta with cauliflower, parsley sauce, and red pepper flakes in a large serving bowl, adding reserved cooking water if sauce seems too thick. Sprinkle with parmesan cheese if desired

Per serving:
447 cal, 13g prot, 17g total fat, 3g sat fat, 59g carb, 4 gm chol, 212 mg sod, 3 g fiber, 5 g sugar


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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4/10/08 1:18 P

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Honey-Glazed Tofu on Pumpkin Seed Couscous (sub Agave nectar for honey)
serves 6
30 minutes or less
P2

2 - 10 ounce pkgs, extra firm tofu
2 tsp cracked black pepper
2 tsp dried thyme
1 tsp salt
1/4 c vegetable oil
1/2 cup honey (use agave or sf maple syrup)

2 cups low sodium vegetable broth
2 medium carrots, chopped (1 cup)
1 cup frozen edamame, thawed
2 tsp olive oil
1 tsp salt
1 1/2 cups ww couscous
1/2 cup toasted unsalted pumpkin seeds

To make tofu: Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 1/2 inch thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.

To make Couscouse: Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.

Meanwhile, heat olive oil and honey substitute in large skillet over medium high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.

To serve: stir pumpkin seeds into couscous. Spoon onto plates and top with the tofu

Per serving (as written with honey): 577 cal, 26g prot, 26g total fat, 3 g sat, 71g carb, 0mg chol, 444 mg sod, 10g fiber, 27g sugar


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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Tempeh-miso breakfast patties

12 ounces (340g) tempeh
2 tablespoons miso
2 tablespoons whole wheat flour
1 tablespoon ketchup or tomato paste
1 tablespoon olive oil
1/4 cup water
1 clove garlic, crushed
1/4 teaspoon paprika
1/4 teaspoon sage
1/4 teaspoon marjoram
1/8 teaspoon cayenne
olive oil for frying

Steam the tempeh over simmering water or in a steamer for 15 minutes. Mash thoroughly in a large bowl, and then combine with all other ingredients.

Heat 1/8-inch of olive oil in a large frying pan. In the meantime, shape the tempeh and miso mixture into flat, round patties by pressing firmly. If the mixture is a little too moist, add more flour, and if too dry, add more oil or water.

When the pan is hot, fry the patties on each side until well browned, about 5 minutes per side. Drain on paper towel and serve hot or warm. Makes 8 two-and-a-half inch burger-sized patties.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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4/10/08 1:17 P

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Pakora Fritters -- 6inspired by a recipe from Mollie Katzen's Moosewood Cookbook
Serving Size : 6-8 Preparation Time : 45 min.
Categories : vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup chickpea flour
1/2 teaspoon cayenne
1 1/2 teaspoons turmeric
1/2 teaspoon salt -- or to taste
1 teaspoon ground cumin
1 cup water
2 whole eggs -- beaten
3/4 cup cauliflower flowerets
1/2 cup mushrooms -- coarsely chopped
3/4 cup broccoli florets
1/2 cup zucchini -- chopped
1/2 cup green onion -- chopped
extra virgin olive oil or peanut oil for
pan frying

Mix all dry ingredients together with a whisk to make sure there are no lumps.

Beat the eggs and add them to the batter, along with half the water. Whisk vigorously until all of the lumps are dissolve, gradually adding the balance of the water as needed. Batter should be thick.

Fold in your choice of the chopped vegetables.

Heat one cup of olive oil in a saucepan narrow enough that a cup of oil fills it to about 1/2 inch deep. Heat to a temp. of around 270 degrees.Drop batter by rough tablespoons into the hot oil, a few pieces at a time. Fry on one side for 2-4 min. or until golden; then turn to fry on the opposite side. Drain and serve with sour cream, cucumber raita or hot curry sauce.

Inspired by the Pakora Fritters recipe from the "Moosewood Cookbook" by Mollie Katzen. The original recipe didn't use eggs, and used more chickpea flour and different spices. This makes 6 servings as a main course, 8 or more servings as an appetizer or depending on fritter size.

Per Serving (1/6th of recipe): 93 Calories; 3g Fat (25.3% calories from fat); 6g Protein; 12g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 216mg Sodium.

Per Serving (1/8th of recipe): 70 Calories; 2g Fat (25.3% calories from fat); 5g Protein; 9g Carbohydrate; 2g Dietary Fiber; 47mg Cholesterol; 162mg Sodium.
__________________

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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Recipe courtesy of:
Fatfree Vegan Kitchen

Vegetable Fried Quinoa

use whatever vegetables you have on-hand. Greens like bok choy really shrink when cooked, so if you substitute another vegetable, do it by weight rather than volume.

1 cup quinoa*
2 cups water
1 clove garlic, chopped
1/4 teaspoon salt
1 teaspoon ginger root, minced
2 cloves garlic, minced
1/2 cup fat-free vegetable broth
12 ounces bok choy -- about 6 stalks or 5-6 cups chopped
1 cup diced carrot
1 cup diced mushrooms
3 ounces firm tofu
2 tablespoons low-sodium soy sauce
1 teaspoon black vinegar (or rice vinegar)

*Most quinoa bought from bulk bins needs to be rinsed well to remove the soapy outer coating. If you're not sure whether or not your quinoa needs to be rinsed, rinse it anyway. Pour it into a fine mesh strainer and stir it as you run water through it for at least 2 minutes.

Put the quinoa, water, salt, and 1 clove chopped garlic into a medium-sized pot. Bring to a boil, reduce heat, cover, and simmer until water is absorbed and quinoa is tender, about 15-20 minutes.

While the quinoa is cooking, prepare the vegetables. Wash each stalk of bok choy then cut it in two about where the leaves begin. Set the bottom white stalk aside and save for another use. Chop the remaining stalk and greens into bite-sized pieces.

Spray a large, deep skillet or wok with cooking spray and heat it. Assemble the vegetables nearby, along with the vegetable broth and a tablespoon. When the skillet is hot, add the ginger root, garlic, and carrots and stir-fry for about 1 minute. Add about 1 tablespoon of the broth and continue to cook and stir for another 2 minutes, adding another splash of broth if the garlic starts to stick or dry out. Add the mushrooms and another tablespoon of broth, and cook another 2 minutes. Add the bok choy and 2 tablespoons of broth, stir, and cover. Cook until the bok choy is tender but still bright green, just a few minutes.

Crumble the tofu into the vegetable mixture. Mix the soy sauce and vinegar with the remaining broth and pour it over the tofu. Stir and cook for 1 or 2 minutes, just enough to heat the tofu.

Fluff the quinoa and add it to the vegetables. Mix well, and cook until heated through. Serve with additional soy sauce, hot mustard, or chili sauce at the table.

Makes 4 servings. Per serving: 213 Calories (kcal); 4g Total Fat; (15% calories from fat); 10g Protein; 37g Carbohydrate; 0mg Cholesterol; 515mg Sodium; 5g Fiber. Weight Watchers Core / 4 Flex Points

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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137.75
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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4/10/08 1:16 P

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Barley and Black Soybean Salad
For this recipe, I toss some of the dressing into the salad and the rest is served on the side.

Salad:

2 cups cooked barley

1 14oz can unsalted black soybeans, drained

3-4 cups chopped, raw vegetables of choice (I used carrot, cucumber, celery)

1/2 red onion, chopped

handful cilantro

raw spinach leaves



Dressing:

1 1/2 tablespoons miso

1 1/2 tablespoons toasted sesame oil

2 tablespoons lime juice

1 1/2 tablespoons sf maple syrup or agave syrup

1/2 teaspoon sriracha (vary amount according to your preference for spiciness) (asian red chili sauce)

1 garlic clove, finely minced

Toss all salad ingredients, except spinach, together in a large bowl.

Whisk dressing ingredients together in a small bowl. Adjust flavors if needed. Pour 1/3-1/2 of the dressing over the barley and soybean mixture. Toss to combine. Serve barley and soybean salad over raw spinach leaves with additional dressing on the side.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
146
143.25
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137.75
135
KIERAE's Photo KIERAE SparkPoints: (177,652)
Fitness Minutes: (194,382)
Posts: 39,362
4/10/08 1:16 P

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Broccoli and Tofu Stir-Fry

For Stir-Fry:

1-2 teaspoons oil, for sauteeing

300g extra-firm tofu, cubed

3 cups broccoli

1/2 cup sliced bell peppers

1 carrot, thinly sliced

1/2 medium onion, chopped

1 serrano pepper, minced (seeded, if desired)

1 large garlic clove, minced



For Sauce:

4 teaspoons red miso

4 teaspoons unseasoned rice vinegar

1 tablespoon toasted sesame oil

1 tablespoon agave nectar (sweeten to your personal preference)

freshly ground black pepper

Combine all ingredients for the sauce in a small bowl. Mix well and set aside.

Heat oil in a large skillet. Saute tofu until browned and crisp on all sides. Transfer to a dish and keep warm.

Add vegetables to the skillet and stir-fry. Add a tablespoon or two of water, if needed, to allow the vegetables to steam a bit. Cook until tender-crisp. Add tofu to the vegetable mixture. Pour sauce over top and mix to combine.

Serve over cooked quinoa or other grain of your choice.

Serves 3.

To Prepare Quinoa:

Rinse quinoa in a fine-mesh sieve. Pour into a small pot of boiling water and let it simmer about 15 minutes. Drain cooked quinoa into sieve and shake out excess water. I get approximately 2 cups cooked quinoa from 3/4 cup dry.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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4/10/08 1:15 P

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Monte Cristo Sandwiches
Serves 4
30 minutes

2 tbsp dijon mustard
1 tsp dried thyme, divided
1/2 cup ww breadcrumbs
2tbsp italian seasoning
2 12 ounce pkgs lite extra firm tofu, drained, each block cut horizontally into 4 rectangles (8 slices total)
1/4 cup grated reduced fat cheddar or soy cheddar cheese
1 medium tomato, thinly sliced (8 slices)
2 slices soy or tempeh bacon, cooked and crumbled.

Preheat broiler, and coat baking sheet with cooking spray. Whisk together mustard and 1/2 tsp thyme in small bowl. Set aside. Combine breadcrumbs, italian seasonings, and remaining thyme on pie plate, and season with salt and pepper.

Place 4 tofu rectangles on baking sheet. Top each with 1 tbsp cheese, 2 tomato slices, and crumbled soy bacon. Spread mustard mixture on remaining tofu pieces, and set on top of bacon to form sandwiches. Brush tops of sandwiches with water, and coat with breadcrumb mixture. Spray with cooking spray.

Broil sandwiches 2 to 3 minutes, or until breadcrumbs are golden. Flip with spatula, brush with water, and top with remaining breadcrumbs. Spray with cooking spray and broil 2 to 3 minutes more, or until browned and crispy.

Per serving: 203 cal, 19g prot, 5.5g fat, 1g sat fat, 17g carb, 1mg chol, 444mg sod, 3g fiber, 2g sugars


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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Posts: 39,362
4/10/08 1:15 P

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Asparagus and Mushroom Quiche with a Brown Rice Crust

Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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4/10/08 1:14 P

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Didi’s Kasha-Crunch Burger

Posted By Chef On March 25, 2008 @ 8:56 am
This burger is a favorite. Your main mission is to panfry the burgers until a thick crust forms. This is where non-stick pans fall short. They just don’t have the capacity to form a thick crust. Any heavy-bottomed seasoned skillet will work. My pan of choice to create the perfect texture is cast iron.

I like this burger bun-less and with a small dollop of a good hot sauce. Another excellent way to eat these is to make small meatball-size burgers and serve them on top of spaghetti with tomato sauce. Or for a satisfying brunch dish, make one rather large and flat panfried burger for each person and sit a poached egg on top of it.

Serves 8

Ingredients
2 T. olive oil
1 small onion, chopped
1 carrot, chopped
2 cloves garlic, minced
2 c. short or long-grain brown rice
2 t. kosher salt (more or less, to taste)
1 1/2 c. coarsely chopped mushrooms (button, crimini, Portobello)
1 c. kasha (whole buckwheat groats)
1 c. chopped toasted cashews (or walnuts or hazelnuts or other nuts)
3-4 T. chopped fresh tarragon (or parsley)
Flour for dredging the burgers
Vegetable oil for frying

To prepare:
1. Heat 2 tablespoons of olive oil in a medium saucepan over medium heat. Add the onion and carrot and saute, stirring occasionally, until the onion is soft, about 5 minutes. Add the garlic and cook 2 minutes more.

2. Add the rice, salt, mushrooms, and 5 cups of water, and bring to a boil. Cover, and simmer 25 minutes. Stir in the kasha and cook until the rice and kasha are tender and the liquid is absorbed, about another 20 minutes more.

3. Remove the pan from the heat and stir in the nuts and fresh herb. Transfer the mixture to a food processor in three batches, pulse until coarsely or finely chopped. The mixture can be left “whole,” as another option. Transfer mixture to a bowl, and cover it if you aren’t forming the burgers right away.

4. Dust your hands with flour, and form the mixture firmly into large patties. Lightly coat the patties with flour. The flour is what creates the crust!

5. Heat a generous amount of oil (about 1/8- to 1/4-inch depth) in a large cast iron skillet over medium heat. Panfry the burgers until the undersides are dark golden brown, about 5 minutes, checking frequently to prevent burning. Flip the burgers, and brown the other side in the same manner.

Note: These burgers can be formed into patties, separated by wax or parchment paper and stored in an airtight container in the fridge for up to 2 days. For longer storage, up to 2 months, burgers can be frozen. It is best to individually package burgers in plastic wrap before freezing. Frozen burgers must be defrosted completely before cooking.

I find that defrosting them in their wrapper in the microwave for two minutes makes the burger easy to handle and able to keep it’s beautiful rounded shape. The added bonus is that it is already warm inside, therefore it cooks and browns much faster. Microwaving also gives you the flexibility to cook up a burger at a moments notice!

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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4/10/08 1:14 P

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Golden Tempeh Curry (serves 4)

Ingredients:

1/8 cup olive oil
1 8-oz package of tempeh, cubed
1 medium red onion, diced
1 yellow bell pepper, cut into a 1/2-inch dice
1/8 cup minced fresh ginger
1 14-oz can coconut milk
1 large mango, peeled and cubed
1/2 cup unsweetened pineapple juice
1 tbsp curry powder
1/2 tsp salt
chopped chives, for garnish
brown rice to accompany

1. Heat oil in large skillet over medium-high heat. Add tempeh and cook 1-2 minutes per side, or until lightly browned. Transfer to plate and set aside.

2. Reduce heat to medium. Add onions and bell peppers to skillet and saute 4 minutes or until softened. Add ginger and saute 30 seconds, or until fragrant.

3. Stir in coconut milk, 1/2 cup mango, pineapple juice, curry powder, salt, and tempeh. Cover and bring to a boil. Reduce heat to medium-low, and simmer 5 minutes. Uncover and summer 10 minutes more, or until thickened, stirring occasionally. Top with the remaining mango cubes and chives, and serve over brown rice.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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