Posts Tagged ‘lemon zest’

Almond Rice [Vegan]

Friday, December 1st, 2017

 

A side of fragrant Almond Rice perfectly compliments almost any dish. It makes a pretty presentation

Ingredients:

1 cup vegetable stock

1/8 tsp salt (optional)

1 cup water

1 cup long-grain white rice

2 tbsp slivered almonds

1/8 tsp saffron

Directions:

Bring stock and water to a boil in a saucepan over high heat. Stir in remaining ingredients and pepper to taste and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 92; % Calories From Fat 29.3%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 160mg; Total Carbohydrates 14g; Dietary Fiber 1g; Sugar 1g; ; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 2 IU
Niacin B3 2 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 0 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 8 mg

Minerals:

Manganese 0 mg
Calcium 17 mg
Magnesium 17 mg
Phosphorus 50 mg
Zinc 0 mg
Fluoride 58 mcg
Copper 0 mg
Sodium 160 mg
Selenium 4 mcg
Iron 1 mg
Potassium 100 mg

Banana Pineapple Freeze [Vegan]

Wednesday, November 1st, 2017

Banana Pineapple Freeze

Banana, pineapple, and lemon give this refreshing frozen dessert a taste of the islands no matter where you are. Close your eyes, take a sip, and you’ll never know the difference.

Ingredients:

6 cups crushed ice

1 cup lemonade concentrate

1/2 cup lemon juice

1 tsp lemon zest

1/2 lemon slice, peeled

2 cups pineapple chunks

4 bananas, peeled and cut into 1 in. slices

Directions:

Arrange banana slices in a single layer on a cookie sheet. Freeze about 45 minutes, or until frozen. Combine with remaining ingredients, except ice, in a blender and purée. Serve over crushed ice.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 2.1% ; Total Fat 0.3g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 9.7mg; Total Carbohydrates 37g; Dietary Fiber 2.3g; Sugar 27g; Protein 1g.

More Information:

Vitamins

Thiamin B1 0.065 mg
Vitamin K 0.58 mcg
Vitamin A 67 IU
Vitamin E 0.11 mg
Pantothenic Acid 0.32 mg
Vitamin B6 0.28 mg
Choline 9.6 mg
Riboflavin B2 0.092 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 39 mg
Niacin B3 0.64 mg

Minerals:

Sodium 9.7 mg
Zinc 0.19 mg
Copper 0.14 mg
Iron 0.53 mg
Calcium 18 mg
Manganese 0.55 mg
Magnesium 25 mg
Potassium 300 mg
Phosphorus 20 mg
Fluoride 130 mcg
Selenium 0.79 mcg

Rigatoni with Tomatoes

Wednesday, October 1st, 2014
Rigatoni and Tomatoes

Rigatoni and Tomatoes

This recipe turns a traditional Italian dish into a low fat, low sodium and low cholesterol vegan dish. The flavors are exquisite while the cooking time from start to finish is only 20 minutes.

Ingredients:

2 cloves garlic, crushed

1/2 cup parsley, chopped

1/2 tsp lemon zest

2 tsp olive oil

1 tsp basil, or 1 Tbsp fresh, chopped

2 cups plum tomato, chopped

10 oz rigatoni pasta, or other tube pasta

Directions:

Combine parsley, lemon zest, and garlic in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium heat. Add tomatoes and basil, if using dried, and simmer 10 minutes, stirring often. Stir in basil, if using fresh, and remove from heat. Cook pasta in boiling water until al dente. Drain and toss with tomatoes and parsley mixture.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 10.8%; Total Fat 2.4 g; Saturated Fats 0.4 g; Mono-unsaturated Fats 1.2 g; Poly-unsaturated Fats 0.5 g; Cholesterol 0 mg; Sodium 8.2 mg; Total Carbohydrates 38 g; Dietary Fiber 2.3 g; Sugar 2.6 g; Protein 6.8 g.

More Information:

Vitamins:

Thiamin B1 0.45 mg
Vitamin B12 0 mcg
Vitamin K 87 mcg
Vitamin A 830 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.27 mg
Riboflavin B2 0.2 mg
Vitamin C 13 mg
Vitamin D 0 IU
Vitamin B6 0.12 mg
Vitamin E 0.56 mg
Choline 11 mg

 

Minerals:

Manganese 0.51 mg
Magnesium 33 mg
alcium 24 mg
Zinc 0.81 mg
Phosphorus 110 mg
Copper 0.18 mg
Fluoride 9.6 mcg
Selenium 30 mcg
Sodium 8.2 mg
Potassium 250 mg
Iron 2 mg

Couscous Salad

Sunday, September 18th, 2011

This is a spicy variation on a classic lemon-flavored tabbouleh, which is traditionally made with bulgur rather than couscous.

Ingredients:

3  tablespoons olive oil

5  scallions, chopped

1  garlic clove, crushed

1  teaspoon ground cumin

1  cups vegetable stock

1½ cup couscous

2  tomatoes, peeled and chopped

¼ cup chopped fresh parsley

¼ cup chopped fresh mint

1  fresh green chile, seeded and finely chopped

2  tablespoons lemon juice

salt

toasted pine nuts and grated lemon zest, to garnish

crisp lettuce leaves, to serve

Directions:

1. Heat the oil in a saucepan.  Add the scallions and garlic.  Stir in the cumin and cook for 1 minute.  Add the stock and bring to a boil.

2. Remove the pan from the heat, stir in the couscous, cover the pan and let it stand for 10 minutes, until the couscous has swelled and all the liquid has been absorbed.  If you are using instant couscous, follow the package instruction.

3. Scrape the couscous into a bowl.  Stir in the tomatoes, parsley, mint, chile and lemon juice.  Season with salt.  If possible, set aside for up to an hour, to allow the flavors to develop fully.

4. To serve, line a bowl with lettuce leaves and spoon the couscous salad over the top.  Sprinkle the toasted pine nuts and grated lemon rind over the top, to garnish.

Serves 4

Linguine with Lemon and Pine Nuts

Friday, July 1st, 2011

A low sodium, no cholesterol vegan pasta dish. Protein is supplied by pine nuts or almonds.

Ingredients:

1 tbsp lemon zest

2 cloves garlic, crushed

2 tbsp olive oil

1/8 tsp salt (optional)

3/4 lb linguine pasta

1/4 cup pine nuts, or slivered almonds

Directions:

Preheat oven to 350°F. Arrange pine nuts in a single layer on a baking sheet. Toast 3-5 minutes, shaking pan frequently, until pine nuts are golden. Remove from oven and cool. Transfer pine nuts to a food processor or blender. Add garlic and lemon zest and process until mixture has consistency of nut butter. Add salt and pepper to taste. With motor running, slowly add oil and process 1 minute. Set aside. Cook linguine in boiling water
until al dente. Drain pasta, reserving 2 Tbsp of cooking liquid. Blend liquid into pine nut mixture. Combine pasta and pine nut mixture and toss.

Serves 4

Nutrition Facts

Nutrition (per serving): Calories 430; % Calories From Fat 29.3%; Total Fat 14g; Saturated Fats  1.6g; Mono-unsaturated Fats 6.7g; Poly-unsaturated Fats 4.1g; Cholesterol 0mg; Sodium 79mg; Total Carbohydrates 65g; Dietary Fiber 3.2g; Sugar 2.7g; Protein 12g.

More Information:

Vitamins:

Thiamin B1 0.79 mg
Vitamin A 3.3 IU
Vitamin K 8.7 mcg
Vitamin E 1.9 mg
Pantothenic Acid 0.41 mg
Vitamin B6 0.15 mg
Choline 18 mg
Riboflavin B2 0.36 mg
Vitamin D 0 IU
Vitamin C 2.5 mg
Vitamin B12 0 mcg
Niacin B3 6.5 mg

Minerals:

Sodium 79 mg
Zinc 1.8 mg
Copper 0.36 mg
Iron 3.3 mg
Calcium 24 mg
Manganese 1.5 mg
Magnesium 67 mg
Potassium 250 mg
Fluoride 15 mcg
Phosphorus 210 mg
Selenium 54 mcg

Zesty Tomato Salad

Friday, January 1st, 2010

A simple but delicious tomato salad. Naturally vegan and it needs no dressing.

Ingredients:

4 medium tomatoes, chopped 1/2″ pieces (or 2 pints smaller tomatoes)

1 medium cucumber, seeded, and chopped into 1/2″ pieces (or use a seedless cucumber)

1/2 medium red onion, chopped 1/2″ pieces

1 Tbs lemon zest

1/2 tsp table salt

Directions:

Toss tomatoes, cucumber, onion, zest and salt together in a large bowl; allow to stand for at least 20 minutes.

Serves 6

Nutrition Facts

Nutrition (per serving): 11.7 calories; 9% calories from fat; 0.1g total fat; 0.0mg cholesterol; 196.0mg sodium; 1 15.2mg potassium; 2.4g carbohydrates; 0.8g fiber; 1.2g sugar; 0.5g protein.