GUILT FREE WEST COAST VEGGIES
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
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
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
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
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
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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