 |
|
Shelled
Edamame in Sesame Marinade
Delivering
6 grams of soy protein in just a third of a cup, this dish is a healthy
and delicious addition to the buffet table. Look for convenient, 10
ounce packages of Melissa's shelled edamame in the produce section of
supermarkets and health food stores.
12 servings
- One
recipe Savory Sesame Marinade (recipe follows)*
- 20 ounces
of Melissa¹s shelled edamame
- 1/2
cup thinly sliced scallions
- 1 large
red bell pepper, chopped
Combine
marinade ingredients in a medium glass measuring cup. Place edamame
in a non-reactive bowl and combine with marinade. Add scallions and
pepper, and mix thoroughly. Cover and refrigerate at least 4 hours or
overnight for optimal flavor.
Enlightened
Marinated Edamame
Nutrition Analysis: per 1/3 cup serving
Protein 6g, Carbohydrate: 7g, Fiber 3g, Fat 7g, Sat Fat 1g, Cholesterol
0mg, Calcium 39mg, Sodium 269mg.
Calories 119,
from Protein 20%, from Carbohydrate: 24%, from Fat:56%*
*Percentage of fat in relation to calories seems high, only because
calories are so low.
Traditional
Marinated Beans
Nutrition Analysis: per 1/3 cup serving
Protein 3 g, Carbohydrate 8g, Fiber 2g, Fat 11g, Sat Fat 2g, Cholesterol
1mg, Calcium 26mg, Sodium 771mg.
Calories 137,
from Protein 8%, from Carbohydrate: 25%, from fat: 67%
====
*Savory
Sesame Marinade
This marinade is a knock-out when used to enhance shelled edamame and
sliced mushrooms. Marinate overnight for the best
flavor.
Makes about 2/3 cup
- 1/3
cup Sesame Shitake Dressing
- 3 scallions,
chopped
- 1/2
teaspoon granulated garlic
- 1/2
teaspoon granulated onion
- 2 tablespoons
tamari
- 1/4
cup chopped fresh cilantro
Pour dressing
into a medium sized, glass liquid measuring cup. Add scallions, garlic,
onion, tamari, and cilantro. Mix thoroughly, using a small fork. Marinate
ingredients for at least one hour, covered in the refrigerator.
Enlightened Savory Sesame Marinade
Nutrition Analysis: per serving: 1 tablespoon
Protein 1g, Carbohydrate: 2g, Fiber 0g, Fat 5g, Sat Fat 0g, Cholesterol
0mg, Calcium 6mg, Sodium 821mg.
Calories 52
from Protein 5%, from Carbohydrate: 11%, from Fat: 83%
Traditional
Sesame Marinade
Nutrition Analysis: per serving: 2 tablespoons
Protein 1g, Carbohydrate: 3g, Fiber 0g, Fat 11g, Sat Fat 2g, Cholesterol
0mg, Calcium 6mg, Sodium 766mg.
Calories 109
from Protein 5%, from Carbohydrate: 10%, from Fat: 85%
Potato
Quesadillas with Fire Roasted Chiles
Quesadillas
are a very popular appetizer that is traditionally high in fat, because
they are thick with cheese. Melissa's whole Fire Roasted Red and Green
Chiles are fat free, mild and really delicious. These delicious quesadillas
are even better the next day. Just reheat under the broiler for few
minutes.
10 servings
- 4 medium Melissa'sYukon Gold potatoes, cut to 1/4" slices
- 1 1/2 teaspoons olive oil
- 1/4 teaspoon crushed red pepper
- 4 cloves, Melissa's fresh garlic, minced
- 1 medium yellow onion, chopped
- 1 cup enriched soymilk, 1% fat
- 1/2 cup nutritional yeast
- 2 teaspoons Bragg Aminos
- 2 tablespoons lime juice
- 1 teaspoon dried cilantro
- 1 teaspoon dried marjoram
- 2 Melissa's Fire Roasted Chiles, one red, one green, chopped (about
1/2 cup)
- 10 flour tortillas, non-hydrogenated
Preheat
oven to 375° Spray 2 baking pans with olive oil
Cook Potatoes in boiling, salted water for 20 minutes, or until tender.
Set aside.
In a 10 in. frying pan, heat oil and crushed pepper over medium high
heat, 1 minute. Add garlic, onon, and chopped chiles.
Cook 3 minutes. Using a slotted spoon, remove potatoes from pan, and
add to the frying pan. Discard water. Cook mixture, stirring frequently,
3 minutes. Place soymilk in a medium, glass liquid measuring cup, Add
yeast, stir to blend, add Bragg Aminos. Add to the pan along with lime
juice and cilantro. Place a tortilla on prepared pan. Spread filling
to within 1 inch of the edge. Top with a second tortilla. Repeat until
5 quesadillas are completed. Lightly spray top tortilla with oliive
oil and bake for 10 minutes on each side. Turn, using a flat spatula.
Cut each quesadilla into quarters, and serve with additional FireRoasted
Chiles on the side.
Enlightened Quesadillas
Nutrition
Analysis: per serving: 2 quarter portions (1/2 quesadilla)
Protein 8g, Carbohydrate: 63g, Fiber 6g, Fat 2g, Sat Fat 0g, Cholesterol
0.0mg, Calcium 55mg, Sodium 227mg.
Calories 191,
from Protein 11%, from Carbohydrate: 83%, from Fat: 6%
Traditional
Quesadillas
Nutrition Analysis: per serving: 2 quarter portions (1/2 quesadilla)
Protein 11g, Carbohydrate 40g, Fiber 3g, Fat 19g, Sat Fat 8g, Cholesterol
33mg, Calcium 225mg, Sodium 489mg.
Calories 370,
from Protein 11%, from Carbohydrate: 43%, from Fat: 46
Chilled
Asparagus
with Creamy Dill Dressing
For an elegant presentation, arrange chilled asparagus on serving plates,
drizzled with dressing and garnished with sprigs of fresh dill.
6 Servings
- 1/2
(12.3 ounce package) Mori Nu lite silken tofu
- 1 clove
garlic, peeled
- 1 scallion,
sliced, tops plus 2" of green
- 1/4
cup eggless mayonnaise (Vegenaise)
- 1/3
cup enriched soymilk 1% fat
- 1 teaspoon
rice vinegar
- 2 teaspoons
Dijon mustard
- 2 tablespoons
nutritional yeast
- 1/4
cup chopped fresh dill
- 1/2
teaspoon dried dillweed
- 1/4
teaspoon sea salt
- 1/8
tsp. coarse black pepper
- 16 ounces
of asparagus, trimmed and lightly steamed
Steam asparagus
for 5 minutes, and plunge immediately into a bowl of ice water. Set
aside. Place tofu in food processor and process. Add garlic, scallions,
mayonnaise, soymilk, vinegar, mustard, and yeast. Process until smooth
with bits of dill, scraping down once, halfway. Refrigerate at least
one hour before serving. Serve Creamy Dill Dressing with salads or as
a delicious dip, with crudites.
Enlightened Chilled Asparagus Creamy Dill Dressing
Nutrition Analysis: per serving: asparagus spears with
3 1/2 tablespoons dressing
Protein 4g, Carbohydrate 6g, Fiber 2g, Fat 5g, Sat Fat 1g, Cholesterol
0mg, Calcium 38 mg, Sodium 130 mg.
Calories 81
from Protein: 20%, from Carbohydrate 26%, from Fat 54%*
*Percentage of calories from fat seems high because the actual calories
are so low.
Traditional Chilled Asparagus Creamy Dill Dressing
Nutrition Analysis: per serving: asparagus spears with
3 1/2 tablespoons dressing
Protein 3g, Carbohydrate 5g, Fiber 1g, Fat 26g, Sat Fat 6g, Cholesterol
25 mg, Calcium 41mg, Sodium 438 mg.
Calories 253
from Protein: 4%, from Carbohydrate: 8%, from Fat: 88%
Grilled
Polenta with Tomato Basil Cream
Grilled, sliced polenta is topped with a luscious Tomato Basil Cream,
in a dish made easy and delicious with creamy Mori-NuTomato Soup.
8 servings
- 1 1/2
teaspoon olive oil
- 3 cloves
garlic, minced
- 1/2
cup chopped yellow onion
- 1/4
cup dry vermouth
- 2 cups
Mori Nu Tomato Soup
- 1/4
cup nutritional yeast
- 1/4
cup soy Parmesan cheese
- 1 tablespoon
capers, rinsed
- 1 teaspoon
dried basil
- 2 (18
ounce packages) *San Gennaro Foods pre-cooked polenta
In a medium
saucepan, warm oil over medium high heat, 1 minute. Add garlic and onions
and cook 4 minutes, stirring frequently. Add vermouth and cook 3 minutes,
until liquid is reduced by half. Add tomato soup, yeast, soy Parmesan,
capers,
and basil, stirring after each addition. Bring to a boil, and reduce
heat to low, stirring well to dissolve yeast and Parmesan. Set aside,
sauce will thicken as it sits. Preheat grill, and spray with olive oil
cooing spray. Cut polenta into 1/4 slices and place on hot grill, cook
5 to 7 minutes on first side. Spray polenta with oil and cook second
side 5 minutes, or until cooked through, and with browned ³grill
markings. Serve polenta, topped with Tomato Basil Cream Sauce.
*Cooking
polenta from scratch can be a time consuming chore. San Genaro Polenta
is pre-cooked shelf-stable very convenient.
Enlightened
Grilled Polenta with Tomato Basil Cream
Nutrition Analysis: per serving: 4 slices grilled polenta
with sauce
Protein 8g, Carbohydrate: 28g, Fiber 1g, Fat 2g, Sat Fat 0g, Cholesterol
0mg, Calcium 52mg, Sodium 630mg.
Calories 170,
from Protein 19%, from Carbohydrate: 68%, from Fat: 13%
Traditional
Grilled Polenta with Tomato Basil Cream
Nutrition Analysis:per serving: 4 slices grilled polenta
with sauce
Protein 7g, Carbohydrate 26g, Fiber 2g, Fat 21g, Sat Fat 13g, Cholesterol
69mg, Calcium 122mg, Sodium 787mg.
Calories 323,
from Protein 8%, from Carbohydrate: 33%, from Fat: 59%
Linguine
al Pesto
Pesto is traditionally very high in fat, because it is made with lots
of oil. Not this delicious Pesto! Wholesome alternatives, such as nutritional
yeast, soy Parmesan cheese, and Mori Nu Garden Pea Soup, combine to
create a delightful Pesto with all of the flavor, and texture you expect.
And it¹s low in fat, and cholesterol and dairy free!
8 Servings
- 1/3
cup pine nuts, toasted
- 1 large
bunch fresh basil leaves
- 4 cloves
garlic, peeled
- 3/4
cup Mori Nu Garden Pea Soup
- 1/2
cup soy Parmesan cheese
- 2 tablespoons
nutritional yeast
- 1/8
teaspoon coarse black pepper
- 1/4
teaspoon sea salt
- 1 (16
ounce) package linguine
Toast pine
nuts in a small, dry frying pan. Place the basil and garlic in food
processor and process to chop coarsely. Add pine nuts, and Pea soup
and process. Add the soy Parmesan, nutritional yeast, black pepper,
and salt. Process until well mixed, and set aside. Cook pasta according
to package directions, drain, and toss with Pesto. Serve immediately.
Enlightened
Linguine al Pesto
Nutrition Analysis: per serving: 1 1/2 cups
Protein 12g, Carbohydrate 50g, Fiber 4g, Fat 5g, Sat Fat 0g, Cholesterol
0mg, Calcium 122 mg Sodium 261mg
Calories 283
from Protein: 17%, from Carbohydrate: 69%, from Fat: 14%
Traditional
Linguine al Pesto
Nutrition Analysis: per serving: 1 1/2 cups
Protein 10g, Carbohydrate 46g, Fiber 4g, Fat 34g, Sat Fat 5g, Cholesterol
5mg, Calcium 148 mg Sodium 381mg
Calories 518
from Protein: 8%, from Carbohydrate: 35%, from Fat: 57%
This recipe
is already posted on our site, click below to view:
Homemade
Tofu |
|
 |
