Posts Tagged ‘dried basil’

Sauteed Winter Squash Slices [Vegan]

Wednesday, February 1st, 2017

Winter Squash

A perfect side dish for a winter meal.

Ingredients:

1/4 tsp salt

1/4 tsp pepper

1/4 tsp dried oregano

1 tbsp parsley

1/2 cup flour

1/4 tsp dried basil

4 cups winter squash, peeled and sliced

Directions:

Cut the squash into .25 in. slices. Trim off the rind. Combine the flour, salt, pepper, basil, and oregano in a plastic bag. Add the squash and shake to coat lightly. Heat a griddle or large frying pan on medium high. Spray with olive oil and saute 3 to 4 minutes on each side, or until the outside is golden brown and the inside soft. Dust with chopped parsley and serve as a side dish.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 65; % Calories From Fat 0%; Total Fat 0g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 100mg; Total Carbohydrates 15g; Dietary Fiber 2g; Sugar 2g; Protein 2g

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 13 mcg
Vitamin A 1100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 10 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 9 mg

Minerals:

Manganese 0 mg
Calcium 27 mg
Magnesium 14 mg
Phosphorus 30 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 100 mg
Selenium 4 mcg
Iron 1 mg
Potassium 290 mg

Vegetarian Spaghetti Sauce

Sunday, September 4th, 2011

Now a meatless spaghetti sauce that not only tastes delicious, but uses tofu to supply the protein you need.

Servings: 6

Ingredients

1/3 cup olive oil

1 carrot, finely chopped

1 medium onion, finely chopped

2 cloves garlic, finely chopped

1 package Mori-Nu Silken Firm Tofu, drained

1/2 pound mushrooms, sliced

1/2 cup black olives

4 medium, ripe tomatoes, peeled, seeded, and chopped

1/3 cup tomato paste

1 Tbsp. salt

1/2 tsp. Dried basil

1/2 tsp. Dried oregano

Directions:

In a saucepan, heat oil and saute carrots, onion, and garlic for 4 to 5 minutes. When onions are translucent, stir in tofu, crushing with spatula. Continue stir frying for 4 to 5 minutes until ingredients are well blended and tofu is crumbled and moist. Add remaining ingredients. Cover partially and simmer 30-40 minutes, stirring occasionally, until sauce reaches desired thickness.

Nutritional Notes

Includes 3.25g of fiber and only 2g of saturated fat per serving

Nutritional Facts

Calories: 212 Fat: 16g Carbohydrates: 13g

Sodium: 759mg Cholesterol: 0mg Protein: 6.5g

Cooking Greens or Legumes Without Meat

Friday, August 19th, 2011

Prepare greens or legumes for cooking as usual.

Option 1

Mince one small onion (1 teaspoon of powdered or minced dried onion)

Mince 3 cloves of garlic (1 teaspoon of powdered or minced dried garlic)

Salt

¼ to 1/3 cup of butter or olive oil

Pinch of powdered mustard (optional)

1 teaspoon of dried basil (optional)

1 teaspoon of dried parsley (optional)

½ teaspoon of paprika

In a heavy pot, sauté the above ingredients over a low flame stirring constantly to avoid scorching or sticking.
 

Add water, dried peas or beans or greens and cook as usual.

Option 2

1 or 2 vegetable of mushroom bouillon cube dissolve in one to two cups of boiling water.
 

Reduce water by one or two cups based on how many bouillon cubes being used.
 

Add greens or legumes and cook as usual.

 

Option 3

McKay’s chicken or beef seasoning.
 

Dissolve 1 or 2 tablespoon of seasoning mix in 1 or 2 cups of water.
 

Reduce water by one or two cups based on how much seasoning mix used.
 

Add greens or legumes and cook as usual.