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Post subject: Vegetarian, 2 recipes.  PostPosted: May 30, 2008 - 09:26 AM

Sergeant Major
Serves 4

Lighter Cheese Flautas
Prep: 10 min, Cook: 5 min.

* 5 ounces shredded fat-free cheddar cheese
* 1/4 cup grated Parmesan cheese
* 12 small corn tortillas
* 1/3 cup light olive oil
* 1/4 cup plus 2 Tbs. fat-free sour cream
* 1 cup salsa

Combine cheddar cheese and 2/3 of the Parmesan cheese in a bowl. Divide evenly amongst all tortillas. Roll tortillas. Heat oil in a heavy skillet over medium-high heat. Brown stuffed tortillas in oil 2 minutes per side, or until brown. Drain on paper towels. Top with a dollop of sour cream. Serve with remaining parmesan and salsa.

Per serving: calories 347, fat 10.2g, 26% calories from fat, cholesterol 9mg, protein 20.5g, carbohydrates 44.9g, fiber 4.7g, sugar 3.6g, sodium 615mg, diet points 7.3.

The recommended wines are: Chenin Blanc, Beaujolais, or Fumé Blanc.

Sweet Potato Soup
Prep: 10 min, Cook: 30 min.

* 1-1/4 lbs. sweet potatoes, peeled, cut in half lengthwise and cut crosswise into 1/2 inch slices
* 1 cup scallions, white and light green parts only, sliced
* 2-1/2 cups vegetable or chicken stock
* 1/4 cup evaporated skim milk
* 1 cup cool herb croutons

Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 15-20 minutes or until tender. Remove from steamer basket and set aside. Combine scallions and half the stock in a heavy saucepan over medium heat. Simmer 10 minutes, stirring occasionally. Transfer stock mixture to a food processor or blender. Add cooked sweet potatoes and purée until smooth. Return potato mixture to saucepan. Add remaining stock and bring to a boil over medium heat, stirring frequently. Reduce heat to low and simmer 5 minutes. Season with salt to taste. Serve soup warm or chilled with milk and croutons.

Per serving: calories 223, fat 2.7g, 11% calories from fat, cholesterol 1mg, protein 5.3g, carbohydrates 45.2g, fiber 5.1g, sugar 10.8g, sodium 335mg, diet points 4.2.

The recommended wines are: Chablis, Fumé Blanc, or Chenin Blanc.

Savory Rice
Prep: 5 min, Cook: 30 min.

* 2 tsp. olive oil
* 1-1/3 cups rice
* 1/2 onion, minced
* 1 clove garlic, minced
* 2-2/3 cups vegetable or chicken stock

Heat oil in a heavy saucepan over medium heat. Add rice and sauté 2-3 minutes or until golden. Add onion and garlic. Sauté 2 minutes. Add stock and increase heat to high. Bring to a boil. Reduce heat to low. Cover saucepan and cook 20-25 minutes or until rice is tender and liquid is absorbed.

Per serving: calories 276, fat 3.0g, 10% calories from fat, cholesterol 0mg, protein 4.9g, carbohydrates 55.8g, fiber 2.2g, sugar 1.6g, sodium 184mg, diet points 5.8.

Havana Banana
Prep: 5 min, plus chilling time.

* 4 bananas, cut into 1/2 inch slices
* 1 Tbs. plus 2 tsp. chopped pecans
* 1/4 cup plus 4 Tbs. frozen dessert topping
* 1/4 tsp. cinnamon

Fold bananas and pecans into topping. Sprinkle with cinnamon and chill before serving.

Per serving: calories 212, fat 5.3g, 21% calories from fat, cholesterol 0mg, protein 2.2g, carbohydrates 43.8g, fiber 4.5g, sugar 34.7g, sodium 4mg, diet points 4.3.

Here is another

serves 4

Tofu with BBQ Sauce in Pitas
Prep: 5 min, Cook: 10 min.

* 1 lb. firm tofu, drained and cut into 1/2 inch slices
* 2 tsp. unsalted butter
* 1 cup barbecue sauce
* 2 whole wheat pitas, cut in half

Pat tofu dry with paper towels. Melt butter in a heavy nonstick skillet over medium high heat. Sauté tofu 5 minutes, stirring frequently until golden. Add barbecue sauce. Remove from heat when sauce is just heated throughout. Stuff into pita loaves.

Per serving: calories 217, fat 6.9g, 28% calories from fat, cholesterol 5mg, protein 11.9g, carbohydrates 28.7g, fiber 3.1g, sugar 7.7g, sodium 718mg, diet points 4.8.

The recommended wines are: Chenin Blanc, Beaujolais, or Fumé Blanc.

Herbed Broccoli Bake

Prep: 15 min, Cook: 20 min.

* 1 lb. broccoli florets
* 2 tsp. unsalted butter
* 1/4 cup onions, chopped
* 1/2 cup celery, chopped
* 1/4 cup canned mushrooms, drained and chopped
* 1/2 cup vegetable stock
* 1 tsp. Italian herb seasoning
* 1/2 cup plain breadcrumbs

Preheat oven to 350°F. Place broccoli in a steamer basket over boiling water. Cover and steam 4-5 minutes or until just tender. Drain and keep warm. Melt butter in a heavy nonstick skillet over medium heat. Sauté onions, celery and mushrooms 4-5 minutes or until tender. Stir in stock and seasoning. Add salt and pepper to taste. Simmer another 2 minutes. Stir in broccoli. Transfer mixture to a lightly oiled baking dish. Top with breadcrumbs and bake 15 minutes.

Per serving: calories 113, fat 3.2g, 24% calories from fat, cholesterol 5mg, protein 5.6g, carbohydrates 17.9g, fiber 4.5g, sugar 3.2g, sodium 237mg, diet points 2.1.

Rice with Stock and Peas

Prep: 10 min, Cook: 25 min.

* 1 cup vegetable or chicken stock
* 1 cup water
* 1 cup long grain rice
* 1-1/2 cups frozen peas, thawed
* 1 tsp. unsalted butter

Combine stock and water in a saucepan over medium-high heat. Stir in rice, and salt and pepper to taste and bring to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add peas to rice without stirring. Cover and simmer 5 minutes, or until rice is tender and liquid is absorbed. Remove from heat and let sit 5 minutes. Add butter and fluff with a fork.

Per serving: calories 227, fat 1.6g, 6% calories from fat, cholesterol 3mg, protein 6.5g, carbohydrates 45.9g, fiber 3.9g, sugar 3.6g, sodium 125mg, diet points 4.4.

Prep: 15 min, Cook: 20 min.

* 2 ounces unsweetened chocolate, chopped
* 2 Tbs. unsalted butter, room temperature
* 1/2 cup sugar
* 3/4 cup all purpose flour
* 2 eggs, beaten
* 1/4 cup lowfat milk, room temperature
* 1 tsp. vanilla extract
* 1/4 tsp. salt (necessary)
* 1/2 cup chopped walnuts
* 2 Tbs. confectioner's sugar

Preheat oven to 350°F. Melt chocolate in a double boiler over simmering water. Set aside to cool. Using an electric mixer, beat butter with sugar until pale and fluffy in a large mixing bowl. Add next 5 ingredients and the melted chocolate. Mix thoroughly. Stir in walnuts. Pour into a buttered 9 inch baking dish and bake 20 minutes or until tester comes out clean when inserted in center. Remove from oven and dust with confectioner's sugar. Cool slightly.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

Per serving: calories 151, fat 8.3g, 47% calories from fat, cholesterol 37mg, protein 3.6g, carbohydrates 17.4g, fiber 1.2g, sugar 10.0g, sodium 26mg, diet points 4.0.

Hope you all enjoy!

Cheers Cheese

Cook, or be cooked. Have a nice day. Smile
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