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Featured Recipes
by Mary McDougall
No-Huevos
Rancheros
The idea for this
recipe came from the Mexican breakfast of
scrambled eggs over tortillas and beans, topped
with salsa. The scrambled tofu topping could
also be rolled up in a burrito shell with salsa,
or just eaten plain. This is fairly quick to
put together if you have leftover pinto beans in
your refrigerator, as I usually do.
Preparation Time:
10 minutes
Cooking time: 8 minutes
Servings: 4-6
1 cup salsa
2 cups mashed pinto beans (recipe in June 2003
newsletter)
8-10 soft corn tortillas
Tofu Scramble:
1 pound firm, water-packed tofu (not silken)
¼ cup vegetable broth
½ cup chopped green onions
1 tablespoon chopped green chilies (optional)
1 teaspoon soy sauce
¼ teaspoon turmeric
freshly ground pepper
dash sea salt (optional)
Drain tofu well,
mash finely with a bean masher and set aside.
Heat the mashed pinto beans in a saucepan.
Place the vegetable broth in a large non-stick
frying pan, add the green onions and cook,
stirring frequently for 3 minutes until
softened. Add tofu and the remaining
ingredients. Mix well and continue to cook,
stirring frequently for 5 more minutes. Set
aside.
To assemble:
Heat the tortillas briefly on a dry non-stick
griddle to warm and soften them. Take one
tortilla and place on a plate. Spread beans on
one side, cover with a second tortilla and
spread beans over the top of that tortilla
also. Spoon some of the tofu scramble over the
tortillas and beans, then top with several
spoonfuls of salsa. Repeat process for each
serving.
Hints: Other
toppings could also be added such as shredded
soy or rice cheese, and/or tofu sour cream.
Sprinkle with some fresh chopped cilantro, if
desired.
Potato Chowder
This is always a
favorite at the McDougall Program and it is
quick and easy to make as well. Buy bags of
frozen, chopped hash brown potatoes (with no
added oils) for really easy preparation of this
delicious soup.
Preparation Time:
10 minutes
Cooking Time: 30 minutes
Servings: 4-6
4 cups vegetable
broth
1 onion, chopped
2 stalks celery, chopped
1 leek, white and light green part, sliced
6 cups frozen chopped hash brown potatoes
2 cups soy or rice milk
½ teaspoon sea salt (optional)
⅛ teaspoon white pepper
2 tablespoons parsley flakes
2 tablespoons dried chives
dash liquid smoke
Place ½ cup of the
broth in a large soup pot with the onion, celery
and leeks. Cook, stirring occasionally for 5
minutes, until softened. Add the remaining
broth and the potatoes. Bring to a boil, reduce
heat, cover and cook for 20 minutes. Using an
immersion blender, process the soup while still
in the pot. (Unless you are using a non-stick
pan, then place the soup in a blender jar and
process until fairly smooth. Return to pan.)
Add the remaining ingredients and heat through,
about 5 minutes.
Three Bean Chili
This recipe is
from Colleen Patrick-Goudreau, one of the
McDougall Program’s cooking instructors. This
is always a favorite in her classes. This is a
delicious, colorful dish that doesn’t take much
time to prepare and can be served in a variety
of ways (see hints below).
Preparation Time:
20 minutes
Cooking Time: 45 minutes
Servings: 6-8
½ cup water
1 onion, chopped
1 yellow bell pepper, chopped
1 red bell pepper, chopped
1 orange bell pepper, chopped
2-3 cloves garlic, minced
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon dried oregano
¼ teaspoon cayenne
1 15 ounce can chopped tomatoes
1 ½ cups frozen corn kernels
1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can black beans, drained and rinsed
1 15 ounce can pinto beans, drained and rinsed
Place the water in
a large pot and add the onion, bell peppers and
garlic. Cook, stirring occasionally until
vegetables soften slightly, about 5 minutes.
Add the seasonings and mix in well. Add
remaining ingredients, stir well to mix, bring
to a boil, reduce heat, cover and cook for about
40 minutes.
Hints: Serve over
brown rice, rolled up in a burrito shell, or in
a shallow bowl with cornbread on the side.
Serve with some shredded soy or rice cheese
sprinkled over the top, or some tofu sour
cream. Sprinkle with some chopped fresh
cilantro or parsley. If the chili gets too
thick while cooking, add a bit of water to the
pot to thin it out before serving. Choose
whatever color of bell peppers that you prefer,
the more color variety, the prettier the dish.
The same is true for the beans, choose whichever
color you prefer.
Hummus
There are many
variations of Hummus in most supermarkets and
natural food stores. Many of them have added
olive oil and most have tahini. Some people are
convinced that Hummus without tahini is just not
Hummus. However, I have been making no tahini
Hummus for years and it is delicious, plus it is
healthier for your body. If you can’t stand the
thought of Hummus without tahini, then add 1
tablespoon of it to this recipe, realizing that
you are also adding some fat to the recipe.
Preparation Time:
5 minutes
Servings: makes 1 ½ cups
1 15 ounce can
garbanzo beans, drained and rinsed
3 tablespoons lemon juice
2 cloves garlic, crushed
1-2 tablespoons water
dash sea salt
Place all
ingredients in a food processor and process
until very smooth.
Hints: Add other
ingredients to this basic Hummus, for flavor and
variety.
1. ½ cup roasted
red peppers plus ½ teaspoon ground cumin
2. ½ cup chopped parsley or cilantro
3. 1-2 teaspoons chopped jalapeno pepper
Artichoke Spread
This is delicious
as a spread for sandwiches, as a dip for
crackers or veggies, or stuffed into pita and
topped with chopped tomatoes, cucumbers and
sprouts.
Preparation Time:
10 minutes
Servings: Makes about 3 cups
2 14 ounce cans artichoke hearts in water,
drained and rinsed
1 15 ounce can white beans, drained and rinsed
4 tablespoons lemon juice
2 cloves garlic, crushed
4 green onions, chopped
1 tablespoon soy sauce
⅛ teaspoon cayenne pepper
Combine all
ingredients in a food processor and process
until smooth.
Black Bean Dip
This is such a
simple dip that you won’t believe it can taste
so good. Make it a day ahead of when you plan
to use it so the flavors can blend. Serve with
baked tortilla chips, baked pita chips or on
bruschetta or crackers. We also like it with
cold, boiled potatoes as a snack.
Preparation Time:
5 minutes
Servings: variable
2 15 ounce cans
black beans, drained and rinsed
1 cup fresh salsa
Place the beans
and salsa in a food processor and process until
smooth. Refrigerate overnight for best flavor.
Hints: Vary this
dip by using different salsas or beans. To make
bruschetta, slice bread quite thin, rub with a
cut clove of garlic, if desired, and toast in
the oven or on a grill until crisp. |
