Guilt Free West Coast Veggies Food

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GUILT FREE WEST COAST VEGGIES



Guilt Free West Coast Veggies image

Entered for safe-keeping. From Sam Miles's "Guilt Free Gourmet". The sauces have also been saved separately as Guilt Free West Coast Asian-style Sauce and Guilt Free West Coast Cheese Sauce. Note that carrots will take a few minutes more to cook than other vegetables.

Provided by KateL

Categories     Sauces

Time 27m

Yield 4 serving(s)

Number Of Ingredients 13

1 cup asparagus tips, trimmed and steamed
1 cup carrot, sliced thin, cooked
2 red onions, diced, steamed
1/4 lb mushroom, sliced and steamed (or sauteed in 2 tablespoons chicken broth)
1 cup cauliflower floret, steamed
1/4 cup soy sauce or 1/4 cup reduced sodium soy sauce
1/4 cup rice wine vinegar
1 tablespoon Dijon mustard (optional)
2 tablespoons sesame seeds, toasted (2 minutes in medium-high pan)
1/4 cup nonfat sour cream
6 tablespoons parmesan cheese
2 tablespoons Butter Buds
1/2 cup evaporated skim milk, up to 1 cup to desired consistency

Steps:

  • Steam vegetables, allowing additional time for carrots.
  • While vegetables are cooking, choose from Sauce 1 or Sauce 2, combine the sauce ingredients in a small saucepan, bring to a boil, then simmer for 5 minutes.
  • Serve veggies while hot with a small amount of sauce poured over.

Nutrition Facts : Calories 163.2, Fat 5, SaturatedFat 1.9, Cholesterol 9.3, Sodium 1203.4, Carbohydrate 20.2, Fiber 4, Sugar 10.7, Protein 11.8

VEGETABLES IN A CREAMY GUILT FREE SAUCE



Vegetables in a Creamy Guilt Free Sauce image

A fabulously creamy yet very low fat sauce (only 3.4g fat), which you can enjoy while still eating super-healthily! Here the sauce is combined with lightly steamed vegetables, but you could also serve it with pasta, patties, latkes or nut loaves, or with non-vegetarian recipes such as meatballs, meat loaves and salmon or crab patties. For a richer flavour, add curry powder, or your choice of herbs or spices while the sauce is being blended. Adapted from a recipe in Karen Meyer's 'The Artful Vegetarian' and posted here for the Healthy for the Holidays Challenge. Vary the vegetables to suit your taste preferences, what's seasonable and what you have on hand.

Provided by bluemoon downunder

Categories     Peppers

Time 25m

Yield 6 serving(s)

Number Of Ingredients 16

3/4 cup carrot, finely diced
1 cup pumpkin, finely diced
3/4 cup red pepper, diced
3/4 cup celery, sliced
3/4 cup green peas
4 garlic cloves, chopped
3/4 cup broccoli, divided into small florets
3/4 cup zucchini, sliced
baby spinach leaves
1 cup sliced mushrooms
2 cups tofu, pieces
1 1/3 tablespoons cornflour
3 teaspoons tamari (see notes)
3 cups cold water
1/2 tablespoon fresh basil leaf, roughly chopped
1/2 tablespoon parsley, roughly chopped

Steps:

  • Prepare all the vegetables and add the vegetables, from the carrots through to the broccoli, to a steamer and steam until they are just tender, 6-8 minutes.
  • In the last three minutes, add the zucchini and mushrooms, and for the last minute add the baby spinach leaves.
  • Place the tofu, cornflour and tamari in a blender or food processor, and add any herbs and spices you want to add at this stage (optional). Process while gradually adding the water until the mixture reaches a thick consistency.
  • Transfer the sauce to a saucepan and carefully heat, while stirring, until it comes to the boil. If the sauce becomes too thick, add a little water, until it reaches a consistency you are happy with.
  • Simmer for 1 minute.
  • Combine the sauce with the vegetables, basil and parsley, and serve with a rice or pasta dish.
  • NOTES: Tamari can be used in any recipe instead of stock cubes. It is available in health food stores and larger supermarkets.

Nutrition Facts : Calories 132.6, Fat 3.5, SaturatedFat 0.5, Sodium 2832.3, Carbohydrate 14.7, Fiber 3.4, Sugar 5.3, Protein 13.4

GUILT FREE WEST COAST CHEESE SAUCE



Guilt Free West Coast Cheese Sauce image

Entered for safe-keeping. From Sam Miles's "Guilt Free Gourmet", listed as a topping for Guilt Free West Coast veggies. Sam Miles emailed me 1.26.09 to say the sauce should resemble thin pancake batter, and used sparingly; she agreed it was best to start with 1/2 cup of skim milk (I suggested evaporated skim milk for better consistency).

Provided by KateL

Categories     Sauces

Time 10m

Yield 1 1/4 cup, 4 serving(s)

Number Of Ingredients 4

1/4 cup nonfat sour cream
6 tablespoons parmesan cheese
2 tablespoons Butter Buds
1/2 cup evaporated skim milk, up to 1 cup to desired consistency

Steps:

  • In a small saucepan, combine all ingredients, bring to a boil, then reduce heat to simmer for 5 minutes, stirring occasionally.

Nutrition Facts : Calories 71.8, Fat 2.4, SaturatedFat 1.5, Cholesterol 9.3, Sodium 163, Carbohydrate 6.3, Sugar 4.8, Protein 6

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