Vegetable-based main dishes

[Gaelen]

Index of Vegetable-based Main Dishes:


Chile-Roasted Pumpkin with Mushroom Stuffing -- 12g protein, 9g ECC
Edamame Salad -- 13g protein, 13g ECC
Eggplant Walnut Phyllo Pie -- 17g protein, 9g ECC
Ginger Tofu (from cmcole)
Grilled Eggplant stuffed with Feta Cheese and Black Olives
Ranch Beans Florentine -- 17g protein, 6g ECC
Spaghetti Squash with Pesto-Olive sauce -- 24g protein, 9g ECC
Stuffed Squash Blossoms -- 20g protein, 4g ECC
Tofu "Fish" Sticks -- 29g protein, 39g ECC (lower carb variations included)
Tofu Marinating Instructions (quoted from Enchanted Broccoli Forest)
Vegetarian Chili-Bean Patties (adapted by Gaelen from 'Quick and Easy Vegetarian' by Ruthanne Manners


Don't forget to take a look at the threads for Casseroles and Bakes and Chili and Stews to see additional vegetable-based main dish recipes.

[Gaelen]

CHILE ROASTED PUMPKIN with MUSHROOM STUFFING -- 12g protein, 9g ECC

Recipe By : Gaelen
Serving Size : 1 wedge Preparation Time : 45 min.
Categories : vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ -----------------------------
1 pound pumpkin
2 Tablespoons butter
1 teaspoon chili sauce
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground allspice
2 cups Quorn grounds
1/3 cup onion -- diced fine
3/4 cup mushrooms -- diced fine
1/2 teaspoon ground cumin
1 tablespoon olive oil
1 egg -- beaten
2 tablespoons monterey jack cheese -- shredded

Choose a pumpking approximately 8-10" in diameter, or about 1 lb. in weight.

Melt the butter, and mix it with the chili sauce. Preheat the oven to 425 degrees. Cut the pumpkin in half, scoop the seeds and fibrous middle out of the pumpkin, and place it in a casserole dish with about a half-inch of water.
Drizzle half the butter and chili sauce over the pumpkin halves.

Mix the salt, allspice and cinnamon, and sprinkle over the pumpkin halves.
Roast them for 15-20 min. in the 425 degree oven.

While the pumpkin is roasting, saute the Quorn grounds, onion, mushroom, ground cumin and the remainder of the butter/chile sauce mixture until the Quorn is slightly browned and the onions soften. Remove from heat and beat in an egg, stirring until the filling holds together.

Mound the stuffing mixture into the partially roasted pumpkin shells. Top with the shredded jack cheese, and bake 10-15 minutes more, or until the cheese melts and the stuffing is browned on top. Cut each pumpkin shell in half again to make four wedges.

Serve with sour cream, pepita sauce, and fresh salsa.

Yield: "4 wedges"

Per Serving: 194 Calories; 12g Fat (51.8% calories from fat); 12g Protein;
13g Carbohydrate; 4g Dietary Fiber; 19mg Cholesterol; 512mg Sodium.

[Gaelen]

Experimented with this tonight, and it was amazing. I
also ran the counts through FitDay, and it was well on
plan. It's vegetarian, and best of all can be made
completely in the microwave for a VERY fast dinner.

SPAGHETTI SQUASH with Pesto-Olive sauce

for 1 serving:
3/4 cup cooked spaghetti squash*
1 tablespoon pesto sauce (can use prepared or your
own)
3 large olives, chopped
1/2 teaspoon fresh garlic, chopped (more to taste)
3 one-inch balls of fresh mozzarella (about 2 oz.)
chopped
1 oz. of provolone cheese, shredded
1 tablespoon pine nuts

Toss the pesto, chopped olives, fresh garlic, chopped
mozzarella and shredded provolone with the cooked
spaghetti squash. Place in a microwave save bowl, and
top with the pine nuts. Microwave until cheese is
melted and the pesto sauce has liquified through the
squash. Toss before serving, with some freshly ground
pepper.

Counts for one serving: 434 calories as 24g protein,
12g carbohydrates, 3g fiber (9g ECC) and 33g fat (15g
sat., 3g poly and 13g monounsaturated).

Enjoy!

[cmcole]

* Exported from MasterCook *

Tofu "Fish" Sticks

Recipe By :Vicki Rae Chelf
Serving Size : 2 Preparation Time :0:15
Categories : Main Dishes Tofu

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 piece kombu, 6 inches long
1/2 cup water
2 Tablespoons lemon juice
2 Tablespoons lime juice
2 Tablespoons tamari soy sauce
1 teaspoon tarragon
2 Tablespoons onion -- grated
10 ounces firm tofu
2 cloves garlic
4 sprigs parsley
2 eggs -- beaten
3 slices whole grain bread

Wash the kombu and place it in a small saucepan with water. Bring to a boil. Cover, reduce heat, and simmer about 10 minutes.

Remove kombu from broth and add lemon juice, lime juice, tamari, tarragon and onion.

Slice tofu into 6 slabs about 1/4 to 1/2 inch thick, and about the size of fish sticks

Place tofu in shallow dish. Pour the broth over the tofu, trying to distribute the onions evenly. Let this marinate for at least 30 minutes. If desired, you may let tofu marinate for several hours in the refrigerator.

Tear slices of bread into pieces and place in blender or food processor. Grind into fine crumbs. If you are using a food processor, you may grind the garlic and parsley along with the bread. If using a blender, you may find it necessary to press the garlic and mince the parsley; then add to the crumbs and mix well.

Place the seasoned bread crumbs in a plate or shallow bowl. Remove tofu from marinade. The liquid may be reserved to add to soups, sauces or to marinate more tofu. Dip the tofu first into the beaten egg, and then into the bread crumbs.

Place the breaded tofu on a well-oiled cookie sheet. Bake at 350F for 30 minutes, or until it is brown and crispy.



Description:
"These probably do not really taste like fish, but they look like fish sticks and are crisp and tasty."
Source:
"Cooking with the Right Side of the Brain"
Copyright:
"1991 Avery Publishing Group"
Start to Finish Time:
"1:15"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 404 Calories; 14g Fat (29.7% calories from fat); 29g Protein; 48g Carbohydrate; 9g Dietary Fiber; 187mg Cholesterol; 1487mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.

The nutritional information is likely somewhat "off" due to the fact that you are not consuming the marinade along with the breaded tofu.

Serving Ideas : Serve with a salad and steamed vegetable.
They are also good in sandwiches with horseradish, lettuce, a slice of tomato or "imitation" ketchup.

NOTES : For a simpler variation, do not marinate the tofu; just brush generously with tamari. Then bread and bake it as indicated above.


This is OWL Rung 9, as written. For a lower carb version, choose a breading like ground pork rinds, ground almonds or sesame seeds (OWL Rung 3), or your own combination, or any of the flax bread (Induction friendly) recipes on the website.

[cmcole]

Ginger Tofu 1 pound firm tofu
1-1/2 teaspoons fresh grated ginger
1 teaspoon roasted sesame oil
1 or more garlic cloves, pressed
2 Tablespoons tamari, or to taste
1-1/4 cups water
1-1/2 tablespoons arrowroot (you may sub any thickener you wish, if making sauce)

1. Slice the tofu into small rectangles of 1/4 to 1/2 inch thickness and place in shallow dish or baking pan.

2. Mix together remaining ingredients (except thickener). Pour this mixture over the tofu and let it marinate for at least 30 minutes. May be place in refrigerator for several hours or overnight.

3. Remove tofu from liquid, reserving liquid for sauce. Place tofu on well oiled baking sheet (parchment, silpat an option). Bake at 375F for 35-40 minutes, until desired crispness is reached. The longer it bakes; the crisper it becomes (DUH)

4. To make the sauce: mix the arrowroot with the marinade. Place the mixture in a small saucepan and bring to a boil. Cook, stirring constantly, until thickened.

Ginger tofu may be served with or without the sauce. With the sauce, serve over a bed of grains, spaghetti squash, pasta (depends on what phase you are in). Add your favourite stir-fried veggies and you have a colourful and nutritious meal.

Without the sauce, serve slices of Ginger Tofu as hors d'oeuvres, or use in sandwiches. Ginger Tofu may also be added to a vegetable stew.

Serves: 2-3
Time: 5 minutes to prepare; 30 minutes (or more) to marinate; 35-40 minutes to bake.

Taken from: Cooking With the Right Side of the Brain, p. 109

[cmcole]

From Enchanted Broccoli Forest, p. 183

Tofu is an excellent absorber of marinades, especially when it is sauteed or boiled ahead of time. With the discovery of tofu's special marination talent, the world of simple tofu meals takes on a new dimension: FLAVOUR!!

Once you get in the habit of marinating tofu, you will be able to design more satisfying simple meals around salads and steamed or sauteed vegetables. You will dind that good food has never been so delicious and accessible.

HOW TO MARINATE TOFU:

Begin with the firmest plain tofu you can find. Cut into cubes or rectangles of any size, and either saute it in a little oil or boil it in water - about 10 minutes. Drain and proceed. You don't need to cool it first. This precooking process expels some of the tofu's water, firming it up considerably, and enhancing its ability to absorb strong flavours without diluting them.

FOR SALADS:

Simply add small cubes of precooked tofu to a jar of your favourite salad dressing. Let it marinate for a minimum of an hour or two - and up to a week or longer. Toss the tofu-au-jus into green salads immediately before serving.

FOR ADDING TOFU TO COOKED GRAINS OR VEGETABLES:

3 to 4 tablespoons soy sauce
2 medium cloves garlic, minced
2 teaspoons grated fresh ginger
1 Tablespoon sesame oil
1 Tablespoon vinegar (rice or cider)
1 to 2 Teaspoons sweetener (optional)

Combine all ingredients into a medium sized bowl. Add 1/2 lb tofu, diced and precooked. Stir, c over and let sit at least an hour. Stir gently into freshly cooked vegetables just before serving.
__________________

[cmcole]

http://www.homebasics.ca/viewrecipe.asp?recipeid=6232&search=1

http://www.homebasics.ca/recipe_images/6232-2140443054.jpg
http://www.homebasics.ca/images/spacer.gif
Grilled Eggplant stuffed with Feta Cheese and Black Olives

[Gaelen]

oh my, CM--that eggplant recipe looks wonderful! If I were home and had my own kitchen....
Well, later next week, it's on the menu!

[Gaelen]

Here's one of my recipes from the 2006 NY State Fair...

Ranch Beans Florentine -- 17g protein, 6g ECC
Recipe by: Gaelen/PAS Prep time: 45 min.
Serves: 6-8 (nutrient information given for 8 servings)
3rd place, Hidden Valley Family Friendly Foods

2 15-oz. cans cannellini (white) beans, rinsed and drained
1 10-oz box frozen chopped spinach, thawed
1/2 cup red onion, finely chopped
1/2 cup red bell pepper, diced
1 teaspoon fresh sage, minced
1 1/2 cup shredded sharp cheddar cheese, divided (about 6 oz.)
1/4 teaspoon ground black pepper
1 packet Hidden Valley Original Ranch Salad Dressing & Seasoning Mix (1 oz.)
1/2 cup mayonnaise
1/2 cup sour cream
1 tablespoon red bell pepper, minced

Rinse and drain the canned beans.
Squeeze the thawed frozen spinach to remove as much of the water as possible, separate it with a fork, and then mix the thawed spinach into the drained white beans.
Finely chop the onion, bell pepper and sage leaves. Set aside 1 tablespoon of the bell pepper (to mince) and 1/2 cup of the shredded cheddar; use these for the casserole topping.
Stir the onion, 1/2 cup of the chopped bell pepper, sage, black pepper, 1 cup of the shredded cheddar, and the entire packet of dry Hidden Valley Original Ranch Salad Dressing and Seasoning Mix into the bean/spinach mixture. Stir together the mayonnaise and the sour cream and then mix the sauce into the vegetables until they are thoroughly coated.
Spoon the mixture into an 8 x 8 inch deep baking dish (or any dish that will hold approximately 2 quarts.) Sprinkle the reserved 1/2 cup cheddar cheese over the top.
Bake at 375 degrees F. for 30-35 minutes, or until the edges are bubbly and the cheese topping is golden brown. During the last five minutes of baking, sprinkle the reserved tablespoon of minced red bell pepper over the top. Serve hot. Makes 6 to 8 servings; nutrient information is given for eight servings.

Nutrient Information from Mastercook:
With cannellini (Great Northern) beans: 357 Calories; 22g Fat (54.2% calories from fat); 15g Protein; 27g Carbohydrate; 9g Dietary Fiber; 33mg Cholesterol; 520mg Sodium.
Low Carb version with black soybeans: 343 Calories; 27g Fat (67.5% calories from fat); 17g Protein; 13g Carbohydrate; 7g Dietary Fiber; 33mg Cholesterol; 540mg Sodium.
With cooked lentils: 348 Calories; 22g Fat (55.5% calories from fat); 16g Protein; 25g Carbohydrate; 9g Dietary Fiber; 33mg Cholesterol; 516mg Sodium.
Gaelen's Notes: if you don't want to use the dry Hidden Valley Ranch Dressing mix (and to reduce the sodium content of the recipe), add 1 1/2 teaspoons granulated garlic, 1 tablespoon onion powder and 3 tablespoons mixed chopped fresh parsley and basil (or 2 teaspoons dried) to the sour cream and mayonnaise sauce mixture. Taste, and correct salt and pepper as needed. Mix into the vegetables and bake as above.

[Gaelen]

Here's another 2006 NY State Fair recipe. It lost to cream of roasted pepper soup. Ah well...

Edamame Salad -- 13g protein, 13g ECC
Recipe by: Gaelen/PAS Serves: 4
Serving Size = 2/3 cup

12 ounces edamame, 1 bag -- frozen and thawed
1/4 cup rice wine vinegar
2 tablespoons fresh lime juice
1 tablespoon sesame oil, toasted
1/4 teaspoon ground ginger
2 tablespoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 teaspoon fresh thyme leaves, chopped
2 teaspoons fresh basil leaves, chopped
1/4 cup pine nuts, toasted
3/4 cup red bell pepper, finely diced
basil leaves for garnish

Cook the frozen edamame in boiling water for three minutes. Remove from heat and set aside for two minutes; drain.

While the edamame is cooking, whisk together the vinegar, lime juice, sesame oil, ginger, mustard, salt and pepper. When the dressing emulsifies, set aside.

Mix the chopped thyme and basil leaves, the pine nuts and the red bell pepper into the hot edamame. While the herbs are releasing their fragrance, gently stir in the dressing.

Garnish with basil leaves and serve warm or at room temperature. Serves 4. I plated this in raw yellow bell pepper cups, but it also looks and tastes wonderful in hollowed-out tomato shells. Each adds 5-10g ECC to the serving, depending on size of tomato or bell pepper.

Per Serving: 217 Calories; 13g Fat (48.9% calories from fat); 13g Protein; 18g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 172mg Sodium.

[Gaelen]

Vegetarian Chili-Bean Patties
(updated from 'The Quick & Easy Vegetarian' by Ruthanne Manners)

2 c. cooked beans, divided (black soybeans will be the highest protein and lowest in ECC, but any beans can be used)
2/3 c. sunflower seeds
3 T. butter (extra virgin olive oil if vegan)
1/4 c. plain tomato sauce
1/2 c. chopped onion
1/2 tsp. chili powder
1/2 c. finely chopped celery
1 T. wheat germ (optional if needed for consistency)

Mash 1 1/2 cups of the cooked beans, the sunflower seeds, butter or oil, and tomato sauce and chopped onion with a potato masher or pulse it in a blender until the mixture is the consistency of chunky refried beans.

To the mixture, add the 1/2 cup of cooked beans set aside, the chopped celery, and the chili powder. If the mixture is very wet, add a little wheat germ and refrigerate for a half-hour to firm the mixture.

Shape into patties (makes about eight) or meatballs (15-20 depending on diameter). Place on a cookie sheet and bake at 350 degrees for 10 minutes. Finish under the broiler, on a grill or by pan frying.

Can be frozen. Increase the amount of protein per pattie by adding a slice of cheese while broiling.

[Gaelen]

I got really lucky at the farmer's market on Saturday and stumbled on a vendor selling squash blossoms. Since it was the end of the day, he'd slash prices, and I got a quart (about 24 three-inch blossoms) for a dollar. I split them with my mom. This recipe used 13 squash blossoms, which loosely packed fit into a pint container. I know, I know--next time I'll weigh them to get a gram amount. This recipe was inspired by one I saw on 'In the Kitchen with Emeril' -- he fried his. I sauteed mine without battering them. Enjoy!

STUFFED SQUASH BLOSSOMS -- 20g protein, 4g ECC per serving (6 squash blossoms)

Recipe By : Gaelen/PAS
Serving Size : 2 Preparation Time :0:20 min.
Categories : vegetarian, main dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups squash blossoms -- 3-4 inches long, loosely packed
1 egg -- beaten
1/4 cup shredded swiss cheese
1 cup cottage cheese, creamed (full fat)
2 teaspoons fresh thyme leaves
1/2 teaspoon lemon zest -- grated or very finely chopped
salt and pepper to taste
2 tablespoons butter -- may substitute extra virgin olive oil
wedge of fresh lemon for garnish

Gently rinse and pat dry the squash blossoms, and spread them in a single layer on towels to drain. Male squash blossoms have a narrow stem; female squash blossoms are sometimes attached to the end of a baby zucchini or other type of squash. For this recipe, twish female squash blossoms off the baby squashes and reserve the small squash for another recipe. Remove the stamen from the inside of the male squash blossom. Slit the blossom on one side, down to the stem end for eash of filling.

Mix together the cottage cheese, beaten egg, thyme, and lemon zest. Add salt and pepper to taste, and chill the mixture for 10-15 minutes while the squash blossoms drain (to give the filling time to set up a little.)

Heat a skillet and melt the butter. If using extra virgin olive oil, let it come up to temperature on medium heat.

While the skillet heats, fill the squash blossoms with a tablespoon or two of the cheese mixture. Twist the blossom end closed.

Saute the blossoms for 2-4 minutes per side, until they are golden brown on the bottom. Like fish, give them time to cook without moving them around in the pan--you'll know from watching the top side when they're ready. They'll be browing around the edges. Gently flip them to saute briefly (just a minute or so) on the opposite side.

Remove from the pan and squeeze a wedge of lemon over the sauteed squash blossoms.
Can be served hot or cold, but best if served hot.

Gaelen's Kitchen Notes:
You can substitue ricotta cheese, or mix ricotta and cottage cheese half and half.
You can use dry curd cottage cheese.
You can use any fresh herb(s) you like--fresh basil, or fresh parsley, are also good in this. Dried herbs work, but fresh are really better for this.
Squash blossoms are very fragile. Make sure you use squash blossoms within a day or so of picking or buying them. If you can't use them on the first day, clean them as you would fresh herbs, and wrap them loosely in wet paper towels; store refrigerated. If they smell sour when unwrapped, it's a missed opportunity--they've gone bad; don't use them.

Yield: "12 blossoms--2 servings"

- - - Nutrient Information from MasterCook- - - - - - - - - - - - - - - -

Per Serving (6 squash blossoms) : 297 Calories; 22g Fat (67.8% calories from fat); 20g Protein; 4g Carbohydrate; trace Dietary Fiber; 153mg Cholesterol; 607mg Sodium.

[Mitra]

That sounds good. I saw some at the farmers market last week - if they have them again this week, I might try it. I've also done them with a mozzarella and anchovy filling.

There's something very decadent about eating flowers, though it always reminds me of the scene in Barbarella where the slaves explain that it pleases the despot to make them live on orchids because they are very difficult to grow and have almost no nutritional value.

[Gaelen]

I haven't tried this yet, but when I plugged it into Mastercook, it came up surprisingly low carb...and it sounds wonderful. The 3/4 cup of olive oil sounds like a lot to me, but I use a mister filled with olive oil to baste things like eggplant rounds for the oven, so I might use a quarter cup or so less. Enjoy!


Eggplant and Walnut Phyllo Pie -- 17g protein, 9g ECC per slice
Recipe By : PAS/Gaelen
Serving Size : 9 Preparation Time : 1 hour
Categories : vegetarian, main dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 pounds eggplant -- sliced in 1/2" thick rounds
1 1/2 cups leeks -- chopped
2 cups grated cheddar cheese -- about 5 oz.
3/4 cup grated romano cheese -- about 2 1/2 oz.
1 1/2 cups chopped walnuts -- about 5 1/2 oz.
1 1/2 teaspoons ground cumin
10 sheets phyllo dough -- about 7" x 12", thawed
3/4 cup extra virgin olive oil -- divided
1 clove garlic -- sliced
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh thyme
salt and pepper to taste
2 tablespoons lemon juice
1 teaspoon lemon zest -- grated

Preheat oven to 375°F with rack in middle.

Sprinkle eggplant with 1 1/2 teaspoons salt, spread the slices out on a a baker's cooling rack and drain them for about 30 minutes; pat dry.

Brush the rounds of eggplant lightly with some of the olive oil, and place them in a single layer on baking sheets. Bake in the oven until tender and golden brown, 5 to 7 minutes on each side. Cool to room temperature.

Wash the leeks carefully and then thinly slice them. Saute leeks and garlic in 1 tablespoons oil in skillet over medium heat until golden, 7 to 9 minutes. Transfer to a bowl.

Chop eggplant; add to leeks with cheeses, nuts, cumin, parsley, thyme, lemon juice and zest. Add salt and pepper to taste.

Trim phyllo sheets into 7 x 8-inch squares, saving the trimmings under a damp kitchen towel to use for the top of the pie. Layer the square sheets in an 8-inch square baking dish, lightly brushing each with oil. Spread filling on top, then cover with the 4-in wide pieces of phyllo trimmings, overlapping the sheets and brushing each sheet with oil.

Cut several slits in phyllo (to vent) and bake until puffed and golden brown, 45 to 50 minutes. Let stand 10 minutes. Serves 6-8

Description: adapted from a recipe which appeared in 'Gourmet' Magazine

Gaelen's Kitchen Notes: I use phyllo sheets which are about 7" x 12". Cut the 12" side to 8 inches, so that the squares fit in an 8-in square pan, and save the 4 x 7-in rectangles for the top crust.

Yield: 1 pie, 9 pieces about 2 1/2" square

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

Per Serving : 530 Calories; 42g Fat (75.1% calories from fat); 17g Protein; 14g Carbohydrate; 5g Dietary Fiber; 36mg Cholesterol; 378mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 7 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0