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- The Net's Online Gourmet Magazine Control-d to book mark page |
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Vegetarian Recipes
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The soft and creamy bean is an excellent source of fiber, calcium, folate and vitamin A. This open-faced omelet can start your morning on the right foot. With this omelet you’ll have it all – health, comfort and good luck together on one plate.
Beat the eggs and egg whites until they are completely combined. In a 9- or 10-inch (22 or 25 cm) nonstick skillet, heat the oil over low heat. Add the eggs, gently moving the pan to distribute them evenly. Sprinkle the eggs with salt and pepper, to taste. Cover and cook for 1 minute on low heat. Sprinkle the bell pepper and carrots over the eggs. Cover and cook for 1 minute. Arrange the black eyed peas over the grated carrots. Cover and cook until the eggs are just barely firm. Sprinkle it with chives or green onion, rosemary, caraway seeds (if using) and feta or Parmesan cheese. Gently loosen the edges of the omelet and slip it onto a plate or platter. Slice into four wedges and serve immediately. Per serving: 134 calories, 7 g total fat (2 g saturated fat), 7 g carbohydrates, 10 g protein, 2 g dietary fiber, 253 mg sodium. The American Institute for Cancer Research 1759 R Street NW, Washington, DC, 20009 1-800-843-8114 (202-328-7744 in D.C.) aicrweb@aicr.org Copyright © 2006 AICR |
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Makes 4 servings. 1/4 omelet per serving
2 tsp canola or olive oil 3 eggs 4 egg whites Salt and freshly ground black pepper, to taste 1/2 green or red bell pepper, finely chopped 1/3 Cup (2/3 dl) grated carrots 1/2 Cup (1 dl) canned black-eye peas, drained and rinsed 1 Tbsp minced fresh chives or green onions 1/4 tsp dried rosemary 1/2 tsp caraway seeds (optional) 2-3 Tbsp crumbled feta or Parmesan cheese
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This main dish tastes like the traditional
spicy southern staple, but has almost no fat. Keep this recipe in mind
for those evenings when you want to get dinner on the table quickly.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the onions and garlic, and cook 5 minutes, stirring. Stir in the beans, bell peppers, cumin, hot pepper sauce, and ½ cup water. Bring to a simmer, cover, and cook 20 minutes. Serve the beans over the rice. Note: The beans and rice can be garnished with chopped scallions. White rice is traditional, but brown has more fiber and nutrients. |
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(Serves 4 of 1-½ cups(3 dl) each)
1 Cup (2 dl) chopped onions
1 tsp minced garlic
4 Cups (8 dl) canned red kidney beans, rinsed and drained
1 Cup (2 dl) seeded, diced red bell peppers
1 Cup (2 dl) seeded, diced green bell peppers
2 tsp cumin
1-½ tsp hot pepper sauce
2 Cups (4 dl) cooked brown rice
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Try this egg dish for breakfast along with
fresh fruit or have it for lunch with a side salad.
1. In a medium bowl, combine the eggs, egg whites, ¼ tsp salt and a few grindings of black pepper and stir in the mozzarella. 2. Lightly coat a large, oven-safe, nonstick skillet with cooking spray and warm over medium heat. Add the onions and mushrooms and cook, stirring, 5 minutes. Add the zucchini, red peppers, thyme, ¼ tsp salt, and pinch black pepper. Cook the mixture, stirring, 4 minutes. 3. Pour the egg mixture over the vegetables and cook over medium-high heat for 7 minutes. As the eggs begin to set, run a spatula around the edges and tilt the skillet to allow any uncooked egg to run under the cooked portions. Do not stir. When the eggs are almost set, cover, reduce the heat to medium-low, and cook for 8 to 10 minutes, or until the eggs are set. 4. Preheat the broiler. 5. Sprinkle Parmesan on top of the eggs. Broil the frittata for 4 minutes or until the Parmesan is lightly browned. Cut the frittata into 6 wedges.
Cook’s Note. Vegetables such as asparagus, broccoli, cauliflower, or
yellow summer squash can be substituted for the zucchini.
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From
the Volumetrics
Eating Plan, by Barbara Rolls, PH.D
5 whole eggs
7 egg whites
½ tsp salt
Freshly ground black pepper
1 Cup (2 dl) nonfat shredded mozzarella cheese
1 Cup (2 dl) chopped onions
1-½ Cups (3 dl) sliced mushrooms, about 6 ounces (180g)
1 Cup (2 dl) zucchini
¾ Cup (1-½ dl) chopped bottled roasted red peppers, drained
1 tsp dried thyme
3 Tbsp grated Parmesan cheese
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Put flour in a pile on a clean working surface and make a well in
the center. Place the butter, egg yolk and salt in the well and mix gently with your fingertips, gradually adding the water until a
firm dough is formed. Push with the palm of the hand back and forth a couple of times. On a floured surface roll out the pastry
Filling
Brush quiche form with butter and line with the pastry. Prick
the bottom of the pastry with a fork. |
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Filling |
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Chop tomatoes. mince garlic and sauté in a
little olive oil. Add the chopped tomatoes and simmer with a lid on for about 10 minutes.
Season with salt and pepper. Add freshly chopped basil and set aside. Mix the cottage
and gorgonzola cheeses.
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(Serves 4) |
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Melt the butter in a pan and sauté the mushrooms, nuts and parsley under a high heat while stirring for about 4 minutes. Add lemon peal, nutmeg, salt and pepper. Mix the contents in a food processor at high speed for about 5 seconds.
Tip: You can store pest in the refrigerator for about 1-2 days.
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(serves 4)
25 g butter 450 g ( 1 lb) mushrooms 50 g hazelnuts 2 dl parsley 1 tsp. finely chopped lemon peal 1 tsp. finely chopped nutmeg 1 tsp. salt pepper |
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Quarter the garlic clove. In blender place all ingredients, at medium speed and mix well. |
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1/3 cup olive oil 1/4 cup parmesan cheese 1/4 cup parsley, chopped 2 tbsp. basil 1 tsp. salt 1/4 tsp. ground nutmeg 1 small garlic clove
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Baking time: Approx. 15 mins. at 200°C/400°F/Gas 6 and 30
min.. at 200°C 400°F/Gas 6.
Mix the salt and two kinds of flour. Cut the butter into small pieces and rub into the flour. Quickly bind the mixture with the water. Grease an ovenproof flan dish of about 22 cm diameter and line it with the pastry, pressing it well up at the sides. Bake this in the middle of the oven.
Fry the onion lightly in golden butter in a pan. Place the tomato slices in the baked pastry shell, and spread the onion over them. Whisk the eggs, and add the cottage cheese, thyme, salt and pepper. Pour this mixture over the vegetables, and sprinkle with grated cheese. Bake the flan in the middle of the oven.
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(Serves
4) 120 g plain flour (approx. 200 ml) 1/2 tsp coarse salt 100 g butter 2 tbsp cold water
Filling: 3 medium onions (zittauer). chopped (approx. 300 g 25 g butter 4 tomatoes, sliced, (approx. 350 g) 2 eggs 1 tsp dried thyme 1 1/2 tsp coarse salt freshly ground pepper 100 g mild cheese, grated
Garnish: Water cress. |
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French peas
Cook the onions in water with the salt for about 4 min. Add the peas and cook them for 1 min. Pour out the water and add butter
Cheese Omelet
Whip the eggs and milk together. Let the butter golden in the pan and pour in the egg mix. Mix the cheese squares with the egg mix and sauté the omelet on low heat. Move the omelet around as it cooks for about 3 min. Tear the salad in strips and place in with the peas. Place the peas and salad inside of the omelet.
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(2 servings)
French peas 6 shallots 1 dl water 1/2 tsp. salt 150 g peas 15 g butter
Cheese omelet 3 eggs 1 dl milk 15 g butter 75 g mild cheese 30% in small cubes
1 little salad |
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Cook undrained, chopped tomatoes and drained and washed beans. Cover and cook over very low heat one hour. Add 1-1/2 Cups (3 dl) Carlsberg beer. Add chopped cashews. Add all other ingredients and cook for 1/2 hour. Serve with grated Cheddar cheese.
Mari Jeanne Van Lifnbergen, Belgium
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(30 Servings)
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Heat the butter in a large saucepan, add the peeled and
chopped onions, carrots and the chopped celery. Sauté gently until golden brown; remove from pan. |
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(6 - 8 Servings) |
