May  2006

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Vol. 5, No. 5

Featured Recipes

Stella Blues Tofu Scramble

We just returned from a wonderful week on Maui.  Several days we ate breakfast at a restaurant called Stella Blues and Heather and Mary really enjoyed their Tofu Scramble, which they served with country-style potatoes and onions.  We didn’t ask for the recipe, however Mary’s version is much better than the original!

Preparation Time:  15 minutes
Cooking Time:  12 minutes
Servings:  4

4 cups small broccoli florets
1 bunch green onions, chopped
1 pound fresh mushrooms, sliced
2 tablespoons water
1 pound firm tofu, cut in ½ inch cubes
3/4 cup tahini sauce (recipe follows)
2 teaspoons soy sauce
dash or two of Sriracha hot sauce

Steam broccoli until just tender, about 5 minutes.  Remove from heat, drain and set aside.

Meanwhile, place the onions and mushrooms in a large non-stick frying pan with the water.  Cook, stirring frequently, for 5 minutes.  Drain off any excess liquid, except for about 2 tablespoons.  Add tofu cubes and cook for another 3 minutes.  Add steamed broccoli, tahini sauce, soy sauce and Sriracha.  Mix well and cook until heated through and slightly thickened, about 2-3 minutes.  Serve warm.

Hints:  This is delicious served with roasted potatoes or hash browns, for breakfast, lunch or dinner. 

Tahini Sauce

Make this ahead of time and store in the refrigerator until needed.  This will keep for several days in the refrigerator.

Makes 2 cups

¾ cup tahini
1 cup water
¼ cup lemon juice
2 cloves garlic, minced

Combine all ingredients in a food processor and process until smooth.
is made from sesame seeds and is therefore high in fat and calories.

Lentil-Potato Burgers

These are one of the healthiest burgers you can make for yourself and your family.  And they taste great too!  They may be frozen after baking for later use.

Preparation Time:  50 minutes
Cooking Time: 40 minutes
Servings:  Makes 12 burgers

2 cups frozen chopped hash brown potatoes
4 ¼ cups water
1 cup dried lentils
¼ cup chopped onion
½ cup quick-cooking oatmeal
½ teaspoon sage
½ teaspoon thyme
½ teaspoon marjoram
¼ teaspoon poultry seasoning
several twists fresh ground pepper

Place the frozen potatoes in a saucepan with 2 cups of the water.  Cook, uncovered, over medium heat until the potatoes are soft and the water has evaporated, about 20 minutes.  Remove from heat and set aside.

Place the lentils in another saucepan with 2 cups of water.  Cook, covered, over medium heat until the lentils are very soft and the water has been absorbed, about 40 minutes.  Remove from heat and set aside.

Place the onions in a small saucepan with ¼ cup of water.  Cook stirring occasionally, until the onion has softened.  Remove from heat and set aside.

Preheat oven to 350 degrees.

Combine the potatoes, lentils and onion in a large bowl.  Add the remaining ingredients and mix together well.  Shape into patties on 2 non-stick baking sheets.  Bake for 20 minutes, turn over and bake for an additional 20 minutes.

Serve in whole wheat buns with lettuce, tomatoes, onions and condiments.

Rainbow Rice

Preparation Time:  15 minutes
Cooking Time:  50 minutes
Servings:  4

1 onion, chopped
1 bell pepper, chopped
½ cup chopped green onion
1-2 cloves garlic, minced
1/3 cup water
1 cup long grain brown rice, uncooked
2 cups vegetable broth
1  4 ounce can chopped green chilies
1  4 ounce jar chopped pimientos
1 ¼ cups corn kernels
1 tablespoon parsley flakes
1 teaspoon ground cumin
2 cups packed chopped fresh spinach
¼ cup chopped fresh cilantro
several twists fresh ground pepper

Place the onion, bell pepper, green onions and garlic in a large saucepan with the water.  Cook, stirring occasionally, for about 3 minutes, until vegetables soften slightly.  Add the rice, broth, green chilies, pimientos, corn, parsley and cumin.  Mix well, cover, bring to a boil, reduce heat and simmer for about 45 minutes, until rice is tender.  Stir in the remaining ingredients and cook for about 2 minutes longer.  Serve hot.

Garbanzos a’ la King

We like these served over whole wheat toast or biscuits, but they are also delicious over baked potatoes.

Preparation Time:  20 minutes
Cooking Time:  30 minutes
Servings:  8

1 onion, chopped
½ green bell pepper, chopped
½ yellow bell pepper, chopped
½ pound fresh mushrooms, sliced
½ cup sliced fresh oyster mushrooms
¾ cup water
1/3 cup unbleached white flour
3 cups soy or rice milk
1 tablespoon soy sauce
1 tablespoon parsley flakes
½ teaspoon paprika
¼ teaspoon freshly ground pepper
2  15 ounce cans garbanzo beans, drained and rinsed
1  4 ounce jar diced pimientos
1 tablespoon sherry (optional)
2 tablespoons cornstarch mixed in 1/3 cup cold water 

Place the onion, bell peppers and mushrooms in a large pot with the water. Cook, stirring occasionally, for 10 minutes.  Stir in the flour and continue to cook and stir for 2 minutes.  Gradually add the soy or rice milk while stirring.  Add the seasonings, garbanzos, pimientos and sherry, if desired.  Cook over low heat, stirring occasionally, for 10 minutes.  Add the cornstarch mixture and cook and stir until the sauce thickens.  Serve at once.

Spicy Cajun Sauce

This is a quick and easy topping for anything from grains, potatoes, polenta or griddle cakes.  It is easy to vary by changing the kind of tomatoes and/or beans used.

Preparation Time:  10 minutes
Cooking Time:  15 minutes
Servings:  4-6

1 medium onion, chopped
¼ cup water
2  14 ounce cans Cajun-style stewed tomatoes
1  15 ounce can kidney beans, drained and rinsed
1  15 ounce can black beans drained and rinsed
1 cup frozen corn kernels
½ teaspoon chili powder
dash or two of hot sauce 

Place the onion and water in a medium saucepan.  Cook, stirring occasionally, until onion softens slightly about 3 minutes.  Add the remaining ingredients, mix well and cook for about 10 minutes until flavors are well blended.  Serve hot.

Hint:  To make a thicker sauce, combine 2 tablespoons cornstarch with 1/3 cup cold water.  Add to the sauce and cook and stir until thickened.

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