From July/Aug '99
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RECIPES
GRILLED VEGETABLE KABOBS
The dressing for basting these kabobs can be varied with any other fat free dressing of your choice. There are many excellent Teriyaki and Garlic marinades available in most supermarkets. The vegetables may also be varied as you choose.
Preparation Time: 20 minutes
Cooking Time: 10-15 minutes
Servings: 6-8
2 zucchini, cut in ¾ inch slices
2 yellow summer squash, cut in ¾ inch slices
1 pound mushrooms, trimmed and left whole (unless they are very large)
1 Japanese eggplant, cut in ¾ inch slices
1 green bell pepper, cut in 1 inch pieces
1 red bell pepper, cut in 1 inch pieces
1 sweet onion, cut in wedges
1 pint large cherry tomatoes
1 cup fat free honey-Dijon salad dressing
Heat grill to medium.
Alternately thread vegetables onto skewers. Brush with some of the dressing and grill for 10-15 minutes, turning and basting with dressing every few minutes. Serve with cooked rice or pasta.
SPRING ONION SOUP
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Servings: 6
½ cup water
3 cups sliced spring onions, white and light green part only (see hint)
6 cups vegetable broth
2 tablespoons soy sauce
½ tablespoon parsley flakes
¼ teaspoon sage
¼ teaspoon oregano
1/8 teaspoon white pepper
1 cup chopped green onions, white and green parts
several dashes Tabasco sauce
Place water and spring onions in a medium soup pot. Cook, stirring frequently, until onions are very soft, about 10 minutes. Add more water if necessary to keep them from sticking. Add broth, soy sauce, parsley, sage, oregano and white pepper. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Add green onions and cook for 5 minutes. Add Tabasco to taste. Serve at once.
Hint: Spring onions are available late spring and early summer in most farmer’s markets and many natural food stores, or if you are fortunate enough to have your own garden you can harvest them throughout the growing season. They have a long stem similar to a green onion with an enlarged bulb of about 1 ½ inches on the end. If you are unable to find them, leeks may be substituted. I like to serve this with a basket of whole wheat croutons so each diner can spoon into their soup as many croutons as they’d like. To make the croutons, just cut some whole wheat bread into chunks, place them on a baking sheet, and toast in the oven until crisp.
SAN JOSE SALAD
This was inspired by a wonderful salad I enjoyed in the airport in San Jose, Costa Rica last summer. I wrote down the ingredients of the salad on the back of my ticket folder and now I can enjoy this refreshing salad at home.
Preparation Time: 15 minutes
Servings: 4
1 16 ounce bag shredded cabbage
½ cup thinly sliced cucumbers
½ cup thinly sliced radishes
½ cup shredded carrots
2 stalks celery, chopped
¼ cup chopped celery leaves
½ cup oil-free vinaigrette dressing
Combine all of the vegetables in a large bowl. Pour dressing over and toss to mix. Serve at once or refrigerate for later use.
BAJA DINNER SALAD
This is a wonderful complete meal salad for hot summer days when you don’t want to spend much time cooking.
Preparation Time: 15 minutes
Servings: 2-3
1 15 ounce can pinto beans, drained and rinsed
1 tomato, chopped
1 medium red bell pepper, thinly sliced in 1 inch strips
1 small avocado, peeled and chunked
2 green onions, chopped
½ cup mild or medium salsa
2 tablespoons chopped cilantro
1 10 ounce bag salad greens
Combine all ingredients, except greens, in a bowl. Mix well. Place greens in a large bowl. Add the vegetable mixture and toss to mix. Serve at once.
COSTA RICAN PAPAS Y FRIJOLES
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Servings: 4
½ cup water
1 onion, chopped
½ teaspoon bottled minced garlic
1 jalapeno pepper, seeded and minced
2 ½ cups chopped tomatoes (see hint)
¼ cup, packed, finely chopped cilantro
several twists of freshly ground pepper
4 cups, packed, chopped greens (chard, spinach, kale, etc.)
3 cups chunked cooked potatoes (see hint)
1 15 ounce can black beans, drained and rinsed
dash or two of hot pepper sauce (optional)
Place the water in a large nonstick frying pan. Add onion, garlic and jalapeno. Cook, stirring occasionally, until onion is very soft, about 10 minutes. Add a little more water if necessary to keep onion from sticking to the pan. Add tomatoes, cilantro and pepper. Cook, uncovered, stirring occasionally, for 15 minutes.
Meanwhile, drop the chosen greens into boiling water and cook until softened, from 2-5 minutes, depending on kind of greens used. Drain and set aside.
Add potatoes and beans to the cooked tomato mixture. Cook and stir for 3 minutes. Stir in greens and cook for an additional 2 minutes. Add hot pepper sauce to taste.
Hint: Use a combination of red, yellow and orange tomatoes when available. For the potatoes, I like to use tiny new potatoes that I cook whole with the skins on. Cool slightly and then cut into quarters. This is delicious hot or cold.
SCHEZUAN VEGETABLE NOODLE SOUP
Preparation Time: 30 minutes
Cooking Time: 15 minutes
Resting Time: 2 minutes
Servings: 8
1 14 ounce package fresh udon noodles
4 cups water
4 cups vegetable broth
½ cup soy sauce
¼ cup rice vinegar
1 ½ teaspoons bottled minced fresh ginger
½ teaspoon bottled minced garlic
¼ teaspoon black pepper
1/8 teaspoon white pepper
1/8 teaspoon crushed red pepper
dash sesame oil
1 sweet onion, cut in half, then thinly sliced
1 ½ cups sliced fresh mushrooms
2 cups thinly sliced bok choy
2 cups broccoli florets
1 cup sliced red bell pepper
½ cup fresh snow peas
1 12.3 ounce package extra firm lite silken tofu, cubed
6 green onions, sliced in 1 inch pieces
½ cup cornstarch mixed in ¾ cup cold water
2 tablespoons chopped cilantro
Place a large pot of water on to boil. When boiling, drop in udon noodles and cook until tender according to package directions. Drain and set aside.
Meanwhile, place the vegetable broth and water in another large soup pot. Add next 7 ingredients (through sesame oil) and bring to a boil. Add onion, mushrooms, bok choy, broccoli, bell pepper and snow peas. Cook over medium heat for 12 minutes. Add tofu and green onions. Cook for 3 minutes. Mix in cornstarch mixture while stirring. Cook and stir until thickened slightly. Stir in hot cooked udon and cilantro. Let rest 2 minutes before serving.
From July/Aug '99
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Back Issues of Newsletter