Not a very inspired title, but this is an excellent and hardy one dish meal. What does a carnivore love next-best to meat? Potatoes.
INGREDIENTS:
Several large POTATOES with thin skins, washed well
I medium sized yellow ONIONS, sliced.
2 cloves GARLIC, minced
Three links of apple vegetarian SAUSAGE sliced thin, (for a sweeter taste), or 1/2 package Gimmee Lean sausage
1/2 stick MARGARINE
1/2 cup FLOUR
6 cups MILK
All the leftover CHEESE you can find in the fridge (within reason) and of any variety, the more mix the better! Shred it. About 1 1/2 cups shredded cheese is a good amount.
1 Large "head" of fresh BROCCOLI, most of stalk discarded and florets sliced in half.
Preheat oven to 400 degrees.
Place broccoli in steamer, start steaming. Keep an eye on it, you want it about 80% cooked.
Meanwhile, in 1/4 stick of margarine saute sausage until a little golden, add onion and saute over medium heat until carmalized. Add garlic, saute another minute or two. Put aside.
Melt remaining 1/4 stick butter in good sized pot over medium heat. Pour 4 cups milk in with melted butter and when it is heated but not boiling, add cheese and stir while melting. In separate bowl or large measuring cup whisk flour into 2 cups cold milk until dissolved into a thin paste.
When all the cheese is melted, slowly pour flour/milk mixture into the pot, whisking as you go to incorporate and thicken milk/cheese sauce. Remove from heat.
Slice the potatoes into 1/4 inch thick slices. Put down a layer thick enough to cover bottom. Spoon all of broccoli onto the layer of potatoes in the casserole. Next, put down another layer of potatoes.
Spray deep casserole dish well with Pam on bottom and sides. Ladle some cheese sauce evenly over potatoes. Add all of sausage and onion mixture and spread out evenly. Ladle generously with sauce. Add one last layer of potatoes, ladle remaining sauce over it, allow to soak down through the layers. Look at sides of casserole. If there is not enough sauce to reach almost to the top layer, slowly pour in 2% or whole milk so that it comes up enough to see it touch the bottom of that last layer of potatoes.
Place in oven, bake an hour or more until the top is golden and the sauce bubbly. Probe to the potatoes in the inner center layers with a fork to make sure they are cooked soft and poke easily. If they are not done and the casserole is looking dry, add some more milk and return to the oven, cover top with tin foil if it is danger of burning.
Let set a few minutes after removing from the oven and serve. Enjoy!
Saturday, March 27, 2010
Saturday, February 13, 2010
Peanut Butter Tofu Lo Mien
:-( High fat, high sodium
:-) High protein, low sugar
1/2 cup organic TAMARI
2 Big blocks very firm TOFU
2 lg cloves GARLIC or to taste
8 oz whole wheat LINGUINE NOODLES
1 tbsp ALMOND OIL
2 tbsp SESAME OIL
1 bunch SCALLIONS
1 cup smooth low fat PEANUT BUTTER
1 cup WATER
1/4 cup SOY SAUCE
1 tsp THAI CHILI PASTE or to taste
2 healthy handfuls fresh SNOW PEAS, clip ends and pull the fibrous spines out.
1 cup unsalted PEANUTS
Dice the TOFU into 1" cubes, place into a container with a cover along with the tamari. I usually coat the tofu by putting the top on and gently overturning the container a couple of times. You will want to marinate the tofu for at least a half hour, an hour would be good.
Preheat oven to 325 degrees, and brush a very thin layer of almond oil over the surface of a cookie sheet. While waiting for the oven, put a pot of water on to boil for the lo mien noodles.
Spread the marinated tofu cubes out on the cookie sheet, spray the tops with Pam, and put into the oven to bake. Watch them carefully, you want them to brown to a golden hue but if they start puffing up you have the oven too hot. Keep watching and turning them as you follow the rest of the steps. Don't forget every time you turn them to spray them with Pam.
While the tofu is cooking and you're waiting for the water to boil, slice up the scallions, crush and dice the garlic and mince the peanuts. Set them out to the ready.
When the water is ready, cook the noodles until almost but not quite done, according to the the package instructions. These types of noodles cook very fast, so be vigilant. When they are done, pour into a colander and rinse with cold water.
Set the cup of water to the ready in a small saucepan, and get the soy sauce and peanut butter ready to go.
In a wok or large non-stick saute pan add the snow peas and noodles to the sesame oil and saute on medium high until nicely golden in places.
Start the small pot of water to boil.
Back to the saute, add the garlic and scallions, saute a little longer. Turn heat down to low.
Take the boiling water off the heat, immediately add the peanut butter, whisk until smooth. You will want a smooth thick yet spoon-able sauce but if it seems not rich enough, add more peanut butter a couple of TBSP at a time. Whisk in the soy sauce.
Gently toss the tofu and the peanut sauce into the saute mixture and when coated divide out onto four plates, sprinkle with a a generous amount of minced peanuts and serve immediately.
If this is allowed to set long before serving, the peanut butter will thicken and spoil the texture.
Makes for good left-overs, cold as well as heated.
Nutrition information: Calories: 387, fat: 22.63, saturated fat: 4.5g, cholesterol: 14.29mg, sodium: 281.5mg, total carbs: 27.75g, dietary fiber: 5.61g, sugars: 4.82g, protein: 13.49g.
:-) High protein, low sugar
Ingredients:
1/2 cup organic TAMARI
2 Big blocks very firm TOFU
2 lg cloves GARLIC or to taste
8 oz whole wheat LINGUINE NOODLES
1 tbsp ALMOND OIL
2 tbsp SESAME OIL
1 bunch SCALLIONS
1 cup smooth low fat PEANUT BUTTER
1 cup WATER
1/4 cup SOY SAUCE
1 tsp THAI CHILI PASTE or to taste
2 healthy handfuls fresh SNOW PEAS, clip ends and pull the fibrous spines out.
1 cup unsalted PEANUTS
Dice the TOFU into 1" cubes, place into a container with a cover along with the tamari. I usually coat the tofu by putting the top on and gently overturning the container a couple of times. You will want to marinate the tofu for at least a half hour, an hour would be good.
Preheat oven to 325 degrees, and brush a very thin layer of almond oil over the surface of a cookie sheet. While waiting for the oven, put a pot of water on to boil for the lo mien noodles.
Spread the marinated tofu cubes out on the cookie sheet, spray the tops with Pam, and put into the oven to bake. Watch them carefully, you want them to brown to a golden hue but if they start puffing up you have the oven too hot. Keep watching and turning them as you follow the rest of the steps. Don't forget every time you turn them to spray them with Pam.
While the tofu is cooking and you're waiting for the water to boil, slice up the scallions, crush and dice the garlic and mince the peanuts. Set them out to the ready.
When the water is ready, cook the noodles until almost but not quite done, according to the the package instructions. These types of noodles cook very fast, so be vigilant. When they are done, pour into a colander and rinse with cold water.
Set the cup of water to the ready in a small saucepan, and get the soy sauce and peanut butter ready to go.
In a wok or large non-stick saute pan add the snow peas and noodles to the sesame oil and saute on medium high until nicely golden in places.
Start the small pot of water to boil.
Back to the saute, add the garlic and scallions, saute a little longer. Turn heat down to low.
Take the boiling water off the heat, immediately add the peanut butter, whisk until smooth. You will want a smooth thick yet spoon-able sauce but if it seems not rich enough, add more peanut butter a couple of TBSP at a time. Whisk in the soy sauce.
Gently toss the tofu and the peanut sauce into the saute mixture and when coated divide out onto four plates, sprinkle with a a generous amount of minced peanuts and serve immediately.
If this is allowed to set long before serving, the peanut butter will thicken and spoil the texture.
Makes for good left-overs, cold as well as heated.
Nutrition information: Calories: 387, fat: 22.63, saturated fat: 4.5g, cholesterol: 14.29mg, sodium: 281.5mg, total carbs: 27.75g, dietary fiber: 5.61g, sugars: 4.82g, protein: 13.49g.
Sunday, February 7, 2010
Gimmee an Egg Pie
High protein, moderately high in fat and cholesterol. Serves 4, see nutritional information below.
INGREDIENTS
1 pkg reduced fat Pillsbury or generic CRESCENT ROLLS, intact
1/2 cup sliced or diced ONION.
2 Tbsp OLIVE OIL.
4 oz GIMMEE LEAN! SAUSAGE style
4 EGGS, whipped up for scrambling
2 slices SWISS CHEESE
PAM spray
Preheat oven to 350 degrees. Spray a cookie sheet with Pam.
Using as little oil as possible, fry up the sausage, then add the onions and eggs and cook til done.
Open the crescent rolls, DO NOT break them apart. Unroll them into one long rectangle. Cut into 8 squares. Spoon out the sausage and egg mixture onto four of the squares, trying hard to keep the very edges of the square clean. Place a half slice of cheese over each, breaking up if needed to keep edges clean.
Of the remaining four squares, gently flatten them out a little larger than the first squares. Then lay those squares over the filled ones. Try to squish the edges closed together, it will crack on the center in at least on place. That's OK.
Put in oven, it will not take long to cook so watch carefully. The top will get lightly golden just like regular crescent rolls. Pull out, let sit a couple of minutes and serve.
Nutritional info: calories: 338, total fat: 18.8g, saturated fat: 7.8 g. Cholesterol: 122.5mg. Total carbs: 30.4g, dietary fiber: 1.8g, sugars 5.3g. Protein: 15.2g.
INGREDIENTS
1 pkg reduced fat Pillsbury or generic CRESCENT ROLLS, intact
1/2 cup sliced or diced ONION.
2 Tbsp OLIVE OIL.
4 oz GIMMEE LEAN! SAUSAGE style
4 EGGS, whipped up for scrambling
2 slices SWISS CHEESE
PAM spray
Preheat oven to 350 degrees. Spray a cookie sheet with Pam.
Using as little oil as possible, fry up the sausage, then add the onions and eggs and cook til done.
Open the crescent rolls, DO NOT break them apart. Unroll them into one long rectangle. Cut into 8 squares. Spoon out the sausage and egg mixture onto four of the squares, trying hard to keep the very edges of the square clean. Place a half slice of cheese over each, breaking up if needed to keep edges clean.
Of the remaining four squares, gently flatten them out a little larger than the first squares. Then lay those squares over the filled ones. Try to squish the edges closed together, it will crack on the center in at least on place. That's OK.
Put in oven, it will not take long to cook so watch carefully. The top will get lightly golden just like regular crescent rolls. Pull out, let sit a couple of minutes and serve.
Nutritional info: calories: 338, total fat: 18.8g, saturated fat: 7.8 g. Cholesterol: 122.5mg. Total carbs: 30.4g, dietary fiber: 1.8g, sugars 5.3g. Protein: 15.2g.
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