My comment: Kale is a great green and generally pretty inexpensive! I used a red kale with this recipe and changed from Great Northern Beans to Black Beans because that is what I had on hand. Very filling…. I would venture to say this recipe could easily serve 6, but the Points were computed for the suggested serving of 4.
1/2 cup sundried tomatoes (not packed in oil)
1 medium yellow onion, thinly sliced
1 pound kale – thick stems removed and leaves chopped
1 (15-ounce) can no-salt-added Great Northern or other white bean, drained and rinsed
8 ounces whole wheat pasta
Method
1. Soak sundried tomatoes in hot water to cover for 15 minutes to soften them. Then drain and thinly slice.
2. Bring large pot of water to boil for cooking pasta. In separate high-sided skillet, bring 3/4 cup water to simmer. Add onion and cook for 10 minutes or until tender. Stir in kale, beans and 3/4 cup water. Reduce heat to medium, cover and cook 8 minutes. Uncover and continue cooking 4 to 5 minutes or until most of the liquid has evaporated, greens are wilted and tender and beans are heated through.
3. Add pasta to boiling water and cook according to package directions. Add the sliced sundried tomatoes about 2 minutes before the pasta is done. Drain pasta and tomatoes and add to skillet with greens. Stir to combine.
Adapted from MeatlessMonday.com. Winter warmer stew. Downloaded from the web on Feb. 26, 2011.
My comment: I did make a major substitution in this dish — could it be Seitan? Because I wasn’t near Whole Foods and couldn’t obtain Seitan, I used tempeh — not one of my favorite things, but it seemed like it might be a reasonable substitute. For Weight watchers fans, I used roughly half as much tempeh as seitan — which made the point swap work out. Also did not bother with the beans and used crushed tomatoes. Still created a tasty stew.
2 TBSP olive oil
1 pound Seitan, cut into chunks
1 large onion, sliced
4 medium carrots, sliced
4 medium potatoes, cubed
4 cups veg broth or use water (should cover the vegetables)
1 15-oz. can beans (black or kidney)
1 15-oz. can diced tomatoes
2 TBSP low sodium tamari or soy sauce
2 tsp brown miso
1 TBSP flour (optional thickener)
Method:
1. Saute seitan and onion in olive oil until the onions are translucent. Add carrots and potatoes and saute for a few minutes longer. Add the broth or water to cover the vegetables.
2. Puree beans and diced tomatoes together in a blender until smooth (here’s where I substituted just crushed tomatoes). Add this mix to the stew. Cook until carrots and potatoes are tender.
3. Add tamari and brown miso. If you wish to have a thicker stew, blend in flour and water together and add to the stew. Also, add more vegetables as you wish.
My Comment: This was a delightful surprise! I have to admit that I did not buy a bag of wild rice; I just used what we had on hand in the pantry. Also, in place of pan frying the tofu, I took a page out of Susan Voisin’s recipe over on Fat Free Vegan (a great resource for Vegans) and baked the tofu ahead of time. It was quite yummy and did not fall apart. Highly recommend that method of cooking tofu.
3 tsp. olive oil, divided
2/3 cup wild rice or wild rice blend
6 oz. extra-firm silken tofu, cut into 2-inch strips
1 cup peeled baby carrots, sliced lengthwise
9 cherry tomatoes, halved (2/3 cup)
2 Tbs. balsamic vinegar
1 1/2 Tbs. lemon juice
2 Tbs. chopped parsley, plus more for garnish
3 cloves garlic, minced (1 Tbs.)
1/2 tsp fennel seeds
Method
1. Cook rice according to package directions. (since I used a non-packaged rice, I just cooked up a batch of rice)
2. Here is where I baked the tofu in place of pan frying, but I am leaving the original directions for those who would prefer them. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Add tofu, and cook 5 minutes, or until browned, turning once. Transfer to plate.
3. Add remaining 2 tsp. oil to skillet, and reduce heat to medium. Add carrots to skillet, and cook 10 minutes, or until softened and beginning to brown, stirring occasionally. Add tomatoes, balsamic vinegar, lemon juice, parsley, garlic, and fennel seeds, and simmer 2 minutes, or until liquid is thickened and reduced, stirring occasionally. Stir in reserved tofu; cook 1 minute, or until heated through. Season with salt and pepper, if desired, and serve over rice garnished with additional parsley.
My Comment: The Meatless Monday website was a new find for me — and it is proving to be invaluable! Even though we, or at least I, am committed to a vegetarian diet, the idea of making one night a week “meatless” is appealing on many levels.
Shepherd’s Pie is one of Adrien’s childhood favorites — I won’t tell you what rude name WE gave it in my high school — so I humor him from time to time with some variation on it. With 3 grams of fat and 7 grams of fiber, this is a more healthy alternative that even I enjoyed.
1 pound sweet potatoes
1 tablespoon butter
6 small red potatoes
1 tablespoon olive oil
1 cup sliced onion
1 cup fresh shiitake mushrooms, thinly sliced
1/2 cups water
1 cup red wine
1/4 cup tamari or soy sauce
5 tablespoons flour
2 portobello mushroom caps, cut into bite-size pieces
1 teaspoon dried thyme
2 teaspoon dried sage
2 stalks celery, chopped
1 carrot, chopped
Method:
1. Preheat the oven to 350 degrees. Bring two saucepans of water to a boil. Add red potatoes to one and sweet potatoes to the other. Cook until tender, 10-15 minutes. Drain and set aside. Mash the sweet potatoes with butter, adjusting flavor with salt and pepper. Set mashed sweet potatoes aside.
2. Heat 1 tablespoon of olive oil in a large saucepan over low heat. Add onion slices and shiitake mushrooms, cover, and let the mushrooms sweat for about 7 minutes, stirring occasionally. Pour in the water, wine and tamari, and bring to a boil. Whisk in flour, stirring until there are no lumps. Allow to simmer.
3. Add portobello pieces, and saute briefly until mushrooms are browned on the outside. Add the carrots, celery and potatoes. Simmer for about 10 minutes, stirring occasionally. Season with thyme and sage. Pour the mixture into a 9-inch glass pie dish. Cover with mashed sweet potatoes.
4. Bake for 40 minutes in the preheated oven, until potatoes are golden brown.
Adapted from Weight Watchers. Mexican bean and tortilla pie. (subscription only). Downloaded from the web on Feb. 19, 2011.
My comment: The servicing size – 1/6 of a 6 inch tortilla is really small! Better have some veggies or a salad on the side. However, it was a tasty and quick dish — be sure to thoroughly heat it which may mean keeping in the oven for longer than 30 minutes.
1 cup canned (jarred) tomato sauce
3/4 cup salsa
1/4 cup cilantro, chopped
2 tsp chili powder
1 tsp ground cumin
5 medium corn tortillas (6-inch size)
30 oz. canned black beans, drained, rinsed and mashed
8 oz. chopped green chilies (canned okay)
1/2 cup low-fat shredded cheddar cheese
Method
1. Preheat oven to 400F. Combine tomato sauce, salsa, cilantro, chili powder and cumin in a small bowl.
2. Heat a large non-stick skillet over medium-high heat. Add as many tortillas as will fit in one layer. Cook for about 1 minute, turning once, until lightly toasted. Remove and set aside. Repeat until all 5 tortillas have been toasted.
3. Spoon 1/4 of the tomato sauce mixture over the bottom of a 9-inch pie plate or shallow baking dish. Top with a tortilla. Spread with 1/2 cup of the mashed beans, top with 2 TBSP of chilies followed by 1 TBSP of grated cheese. Repeat with the remaining ingredients, ending with the remaining tortilla, sauce, and cheese.
4. Cover dish with foil and bake for 30 minutes. Uncover and bake an additional 5 minutes more until the cheese is bubbly and the dish is thoroughly heated. Cut into 6 wedges and serve.
My Comment: In Mollie Katzen’s Enchanted Broccoli Forest, this soup is called White Bean and Escarole Soup — on Mollie’s website, she has renamed it. In my version, I used neither white beans or escarole 🙂 In fact, this is what makes this such a great soup recipe — follow the building blocks — start with the Trinity (onion, celery, carrots) and throw in whatever you have on hand.
Ingredients
1 to 2 TBSP olive oil
2 cups chopped onion
1 bay leaf
2 stalks celery, minced
2 tsp salt
6 cups stock or water (I used water)
3 – 4 cups cooked white beans (or use 2 cans of beans, rinsed and drained) – I used Kidney beans here
3 TBSP fresh garlic, minced
1 1/2 lbs. collard greens – stemmed and chopped
Freshly ground black pepper
TOP WITH:
Freshly grated nutmeg or Freshly minced parsley or Parmesan cheese
Method:
1. Heat oil in a large pot or dutch oven. Add the onion, bay leaf, celery, carrots and salt. Cook over low heat for about 10 minutes, then add the stock or water. Cover, bring to a boil and then lower heat to a simmer. Cook quietly for about 20 minutes or until the veggies are tender.
2. Add the beans, garlic and as much of the collard greens as you can fit. Cover and wait a few minutes for the greens to cook down. Keep adding greens in batches waiting between additions for them to cook down.
3. Add black pepper to taste, adjust salt. Serve hot, topped with a grating or two of fresh nutmeg, a little parsley, and a generous spoonful of Parmesan cheese.
My Comment: Frances Moore Lappe always reminded readers that in order to complete a protein, one needed to include a food like rice with beans or lentils. This is, then, a complete protein meal. I had some oranges sliced up to put on the side, but Adrien thought they made an interesting addition right in the lentil mix.
1 cup long grain brown rice
1 cup dried brown lentils
3 medium onions (or 1 1/2 pounds), sliced thinly
3/4 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup chopped fresh parsley
Method
1. Bring rice and 2 cups water to a boil in medium pot. Reduce heat to low, cover pot and simmer until liquid is completely absorbed and rice is just tender (about 40 minutes).
2. Meanwhile in a separate pot, bring lentils and 5 cups of water to a boil. Reduce heat to low, cover partially and simmer until lentils are tender, but not falling apart (about 30 minutes). Drain, rinse in cold water, and drain again.
3. While lentils and rice cook, bring 1/2 cup of water to a simmer in a large skillet over medium-high heat. Add onions and cook until beginning to soften, stirring occasionally – about 8 minutes. Add 1/4 cup water (I used some white wine here), cumin, cinnamon and salt and reduce heat to medium. Continue to cook about 15 minutes or until onions are soft and browned, stirring frequently and adding another 1/4 cup water (or liquid of choice) halfway through cooking or if onions stick to the skillet.
4. Remove 1 cup of the cooked onions and set aside. Stir lentils, rice and pepper into skillet along with the remaining onions.
To serve, top with reserved onions and garnish with parsley.
My Comment: The addition of cinnamon to this tomato based soup make it quite interesting. Whole Foods suggests that, if reheating leftovers, you will most likely need to add additional liquid — the bulgur soaks it up like a sponge!
1. In a medium pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion and garlic and cook about 5 minutes or until onion is translucent and tender.
2. Stir in coriander and cinnamon – cook 1 minute. Add bulgur and cook for about 30 seconds, stirring constantly.
3. Add remaining 3 and 1/2 cups of broth, tomatoes with their juices and bring to a boil. Reduce heat to low, cover, and simmer for 10-12 minutes or until bulgur is tender.
4. Stir in lemon juice. Garnish with parsley and feta cheese (optional).
Adapted from Whole Foods Market. Warm winter greens salad. Downloaded from the web on February 5, 2011.
My Comment: A piece of advice – don’t heat those greens too much and if you use radicchio, give that a head start in the pan. The first time around with the recipe, I tried to follow the ingredient suggestions; now I would be a little more flexible – nearly any salad type green will work or use a mixture – Olivia’s has a spinach mix that includes escarole and radicchio. Another word of advice – use a fresh lemon. The green bottle just doesn’t compare.
2 TBSP canola oil
1 bunch curly endive or escarole (3/4 lb), roughly chopped
1 head radicchio (3/4 lb.), core removed and roughly chopped
2 TBSP capers, drained
12 Kalamata olives, pitted and sliced
1/2 tsp red pepper flakes 3 TBSP dried currents (I used raisins)
1 TBSP extra virgin olive oil
Juice of 1 lemon
3 TBSP toasted pine nuts, walnuts, hazelnuts or pecans
1 TBSP orange zest
Method
1. Heat oil in a large pot or wok (recommended) over medium high heat. Add greens and radicchio and cook, stirring constantly until just wilted – about 5 minutes.
2. Add capers, olives, pepper flakes and currents. Cook tossing gently for another 15 seconds.
3. Drizzle with olive oil and lemon juice. Sprinkle pine nuts (or other toasted nuts/seeds) and orange zest on top.
Vegetarian Times. Cheese-stuffed love apples. (February 1, 2005). p 77. Downloaded from the web on 2/11/2011.
Vegetarian Times. Roasted red pepper and tomato soup. (February 1, 2007). p 41. Downloaded from the web on 2/11/2011.
Vegetarian Times. Spinach-mushroom strata. (February 1, 2007). p 42. Downloaded from the web on 2/11/2011.
My Comment: Ignore the points at least this one day! This was our 3-course stay-at-home Valentine’s Day extravaganza. We finished with a glass of Port and dark chocolate truffle. Heaven!
My comment: We serve this appetizer with a plonkish (at least price wise) sparkling wine from Barefoot ($9.99). Not bad at all.
Ingredients
1/2 cup non-fat or low-fat cottage cheese
1/4 lb. fresh goat cheese
2 TBSP plain non-fat yogurt (I used Greek yogurt)
1/4 to 1/2 cup fresh chopped herbs (parsley, tarragon, dill and chives were suggested)
Salt and freshly ground black pepper
10 cherry tomatoes
10 small dill springs for garnish
Method:
1. Put cottage cheese and goat cheese in food processor and puree until smooth. Add yogurt and process 1 to 2 minutes more until very smooth. Scrape into bowl and stir in herbs, salt and pepper. Set aside.
2. Cut off thin slice from top of each cherry tomato. Scoop out seed and flesh from centers. Lightly salt insides of tomatoes and invert on rack set in sink. Drain 5 to 10 minutes.
3. Spoon herb cheese into each tomato, garnish with dill and serve. Can refrigerate if making ahead.
Serves 2. Weight Watcher Points = 6 for 5 tomatoes.
My Comment: I actually thought this soup could stand alone; the blending of roasted red peppers and fire-roasted tomatoes was really tasty. The serving size is very accurate, so if you do choose to serve as a main course, double everything up.
Ingredients
1 tsp olive oil
1/2 cup diced onion
1 minced clove of garlic
12 oz. jar roasted red peppers, drained and rinsed
1/2 cup canned, diced fire-roasted tomatoes (suggest Muir Glen)
1 tsp light brown sugar
1 tsp balsamic vinegar
2 tsp vegan sour cream (I used non-fat greek yogurt)
Method:
1. Heat oil in pot over medium heat. Add onion, saute 5 minutes or until softened. Add garlic and cook 1 minute more.
2. Stir in peppers, tomatoes, sugar and 1 cup of water. Simmer 20 minutes. Remove from heat, and stir in vinegar. Transfer mixture to blender (I used my hand immersion blender), and puree until smooth. Season with salt and pepper.
3. Whisk sour cream with 1 tsp of water until smooth. Transfer to small plastic bag. Close bag, snip small hole in one corner. Ladle soup in bowls. Squeeze sour cream mixture into heart shape in soup and serve.
Serves 2. Weight Watcher Points = 3.
The Main Event: Spinach-Mushroom Strata
My comments: Of the three courses, this was not my favorite – at least for Valentine’s Day. It seemed more appropriate for a light supper or brunch dish. A point-heavy dish, I probably will think of ways to retool it.
1 TBSP olive oil plus more for “brushing” (I use a spray here)
8 oz. sliced mushrooms (about 3 cups)
1 clove minced garlic
1 tsp chopped thyme
2 TBSP sherry
5 oz. fresh spinach
2 1/2 ups cubed French bread, crusts removed
1 large egg
1/2 cup grated Swiss cheese
Method
1. Preheat oven to 350F. Grease 2 12 oz. souffle dishes or one 9-inch glass pie plate. Heat oil in a nonstick skillet over high heat and add mushrooms. Saute 5 minutes or until browned. Add garlic and thyme and cook 1 minute. Stir in sherry and cook another minute more or until liquid has evaporated. Season with salt and pepper and transfer to a bowl.
2. Return pan to high heat. Add spinach and 1 TBSP water and cook 1 minute or until spinach wilts. Season with salt and pepper and place in a colander. Press out all liquid and chop. Toss spinach and bread with mushrooms.
3. Whisk broth and egg in a small bowl. Pour over bread mixture, add cheese, stirring until bread and absorbed all the liquid. Spoon into prepared baking dish(es) and press down lightly. Bake 40 minutes or until browned and bubbling. Let stand 10 minutes so strata will set, then serve.
Serves 2. Weight Watcher Points = 19. (Smaller portion alert! – I consumed half of a serving for 9.5 points. Just couldn’t blow more than 1 day’s points on one meal).
Four Nights A Week 