BAKED ZITI

This baked ziti makes a nutritionally-balanced meal in itself. Those with heartier appetites might add some whole-grain bread and a tossed salad or fruit.

6 ounces uncooked ziti, penne or other pasta
1 Tbsp. olive oil
1 1/2 cups chopped onion
1 to 2 garlic cloves, minced
1 large carrot, finely chopped
1 (14.5 oz.) can tomatoes with no added salt
1 (8 oz.) can tomato sauce
1 cup sliced mushrooms
1 1/2 rounded tsp. dried oregano
1 (15.5 oz.) can great northern or other white beans, drained and rinsed (or 1 3/4 cups home-cooked)
6 oz. ricotta cheese (part-skim or fat-free) or 8 oz. soft tofu
3 oz. reduced-fat Monterey Jack or mozzarella cheese, shredded
3 Tbsp. grated parmesan cheese

Cook pasta according to package directions; drain well.

Preheat oven to 375 degrees F. Lightly coat a two-quart baking dish with oil or non-stick cooking spray; set aside.

Heat oil in large pot or Dutch oven over medium heat. Add onion, garlic and carrot; sauté 10 minutes, stirring often.

Stir in tomatoes with juice, breaking them up with a spoon. Add tomato sauce, mushrooms and oregano. Bring to a boil, then reduce heat and simmer 10 minutes.

Stir in beans and heat through. Remove pan from heat.

Add drained pasta, shredded cheese; crumble in ricotta or tofu; toss gently. Spoon mixture into prepared baking dish and sprinkle with Parmesan cheese.

Cover and bake for 30 minutes.

Servings: 4
Source: The American Institute for Cancer Research

 

 

 

 

COUSCOUS CASSEROLE

1 (15 ounce) can black beans, drained and rinsed
1 1/2 cups water
1/4 teaspoon salt
1 cup couscous, uncooked
1 (8 3/4 ounce) can corn, drained and rinsed
1 (8 ounce) can sliced water chestnuts, drained and rinsed
1 (7 ounce) jar roasted peppers in water, drained and rinsed and cut into strips
1/3 cup green onions, minced
2 tablespoons pickled jalapeno pepper, minced
1 cup part-skim Ricotta cheese
2 tablespoons balsamic vinegar
2 teaspoons sesame oil
1 teaspoon cumin
6 cups fresh spinach leaves

Preheat oven to 350 degrees F. Coat an 11x7x2-inch baking dish with nonstick cooking spray.

Bring water and salt to a boil in saucepan. Remove from heat. Add couscous and stir well. Cover and let stand 5 minutes or until liquid is absorbed.

Add black beans, corn, chestnuts, roasted peppers, onions, and jalapeno peppers. Stir gently.

Combine cheese, vinegar, oil, and cumin. Stir into couscous mixture. Spoon into the prepared baking dish.

Bake, uncovered, at 350 degrees F for 25 minutes.

TO SERVE:
Spoon couscous mixture onto individual servings of spinach.

Servings: 6
Source: Michigan Bean Commission

 

ENCHILADA CASSEROLE

Recipe By : The Best Slow Cooker Cookbook Ever
Servings :

1 (28-ounce) can crushed tomatoes in tomato puree
1 (14 1/2-ounce) can chunky salsa
1 (6-ounce) can tomato paste
2 cans (15-ounce each) black beans, rinsed and drained
1 (15 1/4-ounce) can whole kernel corn, drained
1 (4-ounce) can diced green chilies
1 1/2 tablespoons ground cumin
l/2 teaspoon garlic powder
5 corn tortillas
1 (2 1/4-ounce) can sliced ripe olives, drained

In a large bowl, combine the tomatoes, salsa, tomato paste, beans, corn, green chilies, cumin, and garlic powder. Mix well. Ladle about 1 cup of this mixture in to the bottom of a 4-quart electric slow cooker; spread evenly. Top with 1 l/2 tortillas, cutting to fit as necessary. Spread on 1/3 of the remaining tomato mixture. Repeat these layers 2 more times, ending with the rest of the tomato mixture; spread evenly over the top. Sprinkle the sliced olives over all. Cover and cook on the low heat setting about 5 hours. Serve hot.

NOTES : Stick to corn tortillas here as they yield a more desirable result than the flour variety, which falls apart in the slow cooker. For best results, don't cook beyond the time recommended in the recipe Sprinkle shredded Cheddar or Monterey Jack cheese over the top, if you like, just before serving.

 

 

MEATLESS BRUNSWICK STEW

This meatless version of the classic southern stew is great eaten with big, warm squares of golden corn bread, all the better to sop up the delectable gravy. Lima beans are always a traditional ingredient in Brunswick stew. If you happen to be lucky enough to get fresh lima beans, by all means use them If not, frozen are just fine, but avoid canned limas. Like other shell beans, they don't take well to the canning process.

Makes 4 to 5 servings

1 tablespoon vegetable oil
1 tablespoon butter
1 1/2 cups chopped onion
2 cloves garlic, finely chopped
1 tablespoon all-purpose flour
2 teaspoons dried thyme
2 cups vegetable broth
1 large red-skinned potato (about 8 ounces), coarsely chopped
1 carrot, peeled and thinly sliced
1 (10-ounce) package frozen lima beans
1 (14-to 16-ounce) can stewed tomatoes
1 1/2 cups frozen corn kernels
1 tablespoon brown sugar
2 teaspoons Worcestershire sauce
2 teaspoons cider vinegar
1/4 to 1/2 teaspoon Tabasco sauce

1.In a large deep skillet or Dutch oven, heat the oil and butter. Add the onion and cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add the garlic and cook, stirring, 1 minute. Stir in the flour and thyme and cook, stirring constantly, for 2 minutes. Add the broth and bring to a boil, whisking until the sauce is smooth and lightly thickened.

2.Add the potato, carrot, and lima beans. Cover, reduce the heat to medium-low, and cook for 10 minutes. Add the tomatoes and corn and simmer uncovered until all the vegetables are tender, about 15 minutes. Add a bit more liquid if the stew seems to thick. It should be of a spoonable, stew-like consistency; not too soupy.

3.Stir in the brown sugar, Worcestershire, vinegar, and Tabasco. (Can be made 1 day ahead and refrigerated. Reheat gently before serving.)

4.Serve the stew in shallow soup bowls or on rimmed plates.

 

VEGETARIAN FAJITAS

5 tablespoons extra virgin olive oil
1 tablespoon ground cumin
2 garlic cloves, minced
Salt and freshly ground black pepper
1 large or 2 small eggplants (about 2 pounds), peeled and sliced into 3/8-inch-thick rounds
1 medium-size red bell pepper, diced
1 small onion, diced
TO SERVE:
12 small flour tortillas
4 cups shredded lettuce
2 medium-size to large ripe tomatoes, cut into thin wedges
2 ripe avocados, peeled, pitted, and sliced
Sour cream or grated Monterey Jack cheese
Homemade or store-bought salsa

Preheat the oven to 400 degrees F. Lightly oil two rimmed baking sheets.

In a small bowl, combine the oil, cumin, garlic, and salt and pepper to taste. Brush both sides of the eggplant slices with the flavored oil and arrange in a single layer on the baking sheets. Scatter the bell pepper and onion on top.

Place the baking sheets side by side in the oven. Roast for 20 to 25 minutes, until the eggplant is well browned and very tender, turning once. (If the baking sheets do not fit side by side, place one on the middle rack and the other on the bottom rack and rotate them once or twice during the roasting process.) Remove from the oven and turn off the heat.

Wrap the tortillas in aluminum foil and place them in the warm oven for 10 to 15 minutes.

TO SERVE:
Arrange the eggplant on one serving platter. Place the lettuce in the center of another serving platter. Surround the lettuce with the tomato wedges and avocado slices. Pass the platters, warmed tortillas, sour cream, and salsa at the table and let the diners assemble their own fajitas.

DESCRIPTION:
Cumin-scented roasted eggplant is the star in these wraps, but the supporting players - tomatoes, avocados, bell pepper, and onion - must be given their due.

 

 

 

CONVENIENT LASAGNA

2 (12 ounce) packages lasagna noodles
2 pounds ricotta cheese
4 eggs
1 cup grated Parmesan cheese
1/3 cup chopped fresh parsley
2 teaspoons dried basil
ground black pepper to taste
1/2 cup olive oil
1 1/2 cups chopped onion
1 cup sliced carrots
1 1/4 cups chopped green bell pepper
1 (16 ounce) package chopped frozen broccoli, thawed and drained
3 cups chunky-style spaghetti sauce
2 cups shredded mozzarella cheese, divided

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and set aside.

In a large bowl, combine ricotta cheese, eggs, Parmesan cheese, parsley, basil and ground black pepper. Stir to blend; set aside.

Heat oil in a large saucepan over high heat. Sauté onions for about 5 minutes, stirring occasionally; add carrot slices and sauté about 2 minutes, then stir in green bell pepper and broccoli. Stir all together, reduce heat to medium and cook until tender, about 5 minutes. Scrape veggies into ricotta mix and mix well.

Preheat oven to 350 degrees F (175 degrees C).

Ladle 1 cup of spaghetti sauce into a 9x13 inch baking dish and spread evenly over the bottom. Place 2 strips of lasagna lengthwise in the dish, then spread about 4 cups of the filling over the pasta. Sprinkle 1 cup of the mozzarella cheese over the filling; repeat layers.

Bake at 350 degrees F (175 degrees C) for 1 hour; let stand about 15 to 20 minutes, to firm up, before serving.

Servings: 12

 

 

CROCK POT STUFFED PEPPERS

 

1 (28 oz.) can crushed tomatoes
2 cups shredded, reduced-fat cheddar cheese (1/4 cup reserved)
1 (15. oz.) can red kidney beans, drained and rinsed
1 1/2 cups cooked rice
1 (10 oz.) pkg. frozen corn, thawed
1/4 cup onion, chopped
1 tsp. vegan Worcestershire sauce
1/2 tsp. pepper
1/4 tsp. salt
4 small green peppers, tops removed and seeded

Combine all ingredients except reserved cheese and green peppers. Stuff peppers to top. Put in crock pot (place 3 peppers in bottom and one on top if necessary).

Cover; cook on low 6 to 8 hours (high 3 to 4 hours).

Sprinkle with 1/4 cup cheese in last 30 minutes.

Servings: 4

 

 

 

JAMBALAYA

 

1/2 c olive oil
2 c yellow onions, small dice
1 c red onions, small dice
1 c bell peppers, small dice
1 c celery, small dice
2 c eggplant, diced
1 c yellow squash, diced
1 c zucchini, diced
1 tb minced garlic
2 tb minced shallots
3 c chopped tomatoes
3 c salt and freshly ground black pepper, to taste
1/2 to 1 teaspoon cayenne pepper, to taste; (optional
2 tsp Creole seasoning, to taste
1/2 tsp dried thyme
3 bay leaves
4 c long grain rice
1 c tomato paste
8 c vegetable stock
1 c chopped green onions

Heat the oil in a large heavy pot over medium heat. Add the onions, shallots, bell peppers and garlic and sauté until tender, about 5 minutes. Add the eggplant, squash, and zucchini, and sauté until they're tender, another 5 minutes or so. Add the tomatoes. Season with salt, Creole seasoning and additional cayenne, if desired. Add the bay leaf, then add the rice and stir for 2 to 3 minutes. If you're making this Creole-style, heat the tomato paste in a non-stick pan and stir, making sure it doesn't stick or burn, until the sugars in the paste begin to caramelize, and the paste begins to turn a deep mahogany color. Deglaze with some of the stock, stir and combine thoroughly, then add the tomato paste to the rest of the stock and stir until well blended. Add the vegetable stock/tomato mixture, stir and cover. Cook for 30 to 35 minutes, or until the rice is tender and the liquid has been absorbed. Do not stir the jambalaya while it's cooking. Remove from heat and let stand for 2-3 minutes. Add the green onions and mix thoroughly. Garnish with some fresh long chives, and serve with a salad and good beer.

Yield: 12 servings

 

 

 

THAI VEGETARIAN NOODLES

10 oz pad Thai noodles
1/4 cup olive oil
2 tsp minced garlic
1 cup broccoli florets
3/4 cup sliced onions
2/3 cup sliced snow peas
1/2 cup diced celery
1/4 cup julienne carrots
1/4 cup diced red bell pepper
1/4 cup diced mushrooms
3 tbsp crushed unsalted peanuts
2 tbsp Thai fish sauce
2 tbsp Thai sweet black bean sauce
1 tbsp rice vinegar
2 tsp soy sauce
1 tsp white pepper
2 tbsp chopped mint leaves, plus
1 sprig mint
1 cup fresh bean sprouts
2 tbsp thinly sliced leeks

Soak noodles in 8 cups cold water for 45 minutes. Drain in a colander and set aside.

Heat olive oil in a large skillet over high heat. Add garlic and saute, stirring, until lightly browned, about 1 minute.

Add broccoli, onions, snow peas, celery, carrots, bell pepper and mushrooms, and stir fry for 1 minute.

Add peanuts, fish sauce, black bean sauce, vinegar, soy sauce, white pepper and noodles, and cook, stirring continuously, until heated through and well mixed, about 2 minutes.

Stir in chopped mint. Transfer to a platter, sprinkle with bean sprout & leeks and garnish with mint sprig.