Serving Size : 24
Categories : Breads Vegetarian
Vegetables Low-Cal Low-Fat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups Rolled oats
2 cups Light soy milk
2 cups Unbleached all-purpose flour
1/2 teaspoon Sea salt
2 teaspoons Cinnamon
1/2 teaspoon Nutmeg
1 teaspoon Cream of tartar
2 teaspoons Baking soda
1 cup Brown sugar
2 tablespoons Egg replacer -- -OR-
2 -Eggs -- beaten* (see note)
1/2 cup Water
1/2 cup Natural applesauce
3/4 cup Jellied cranberry sauce
Preheat oven to 400 F. Grease muffin tins.
Combine oats and soy milk in a large bowl. Set aside.
Sift together flour, salt, cinnamon, nutmeg, cream of tartar and baking soda. Stir in brown sugar.
Whisk egg replacer and water until light and foamy.
Combine egg replacer, applesauce and oat mixture. Mix well. Add dry ingredients and mix just until blended. Do not overmix.
Place 2 teaspoons of cranberry sauce in bottom of each muffin cup. Fill muffin cups 2/3 full with batter.
Bake until a toothpick inserted into middle of muffin comes out clean, about 15 minutes. Remove from oven, cool for 2 minutes and invert muffins onto wire racks to finish cooling. Serve warm or at room temperature.
Per muffin: 112 cal, 2 g prot, 130 mg sod, 24 g carb, 0.7 g fat, 0 mg chol, 20 mg calcium
NOTE: *If using whole eggs instead of egg replacer, do not add 1/2 cup water.
CREAM OF SHIITAKE MUSHROOM SOUP
Serving Size : 4
Categories : Soups Low-Fat
Low-Cal Vegetarian
Amount Measure Ingredient -- Preparation Method
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1 quart Milk; whole -- low-fat or skim
1 small Onion -- peeled and stuck wit
2 Cloves
6 Whole peppercorns (or more)
1 pinch Salt
-----BOUQUET GARNI-----
:Tie in cheesecloth
6 Fresh parsley stems
1/2 teaspoon Dried leaf thyme
1/2 Bay leaf
-----SOUP, CON'T-----
4 tablespoons Rice flour -- (or barley or oat fl
4 tablespoons Cold milk (about)
8 ounces Shiitake mushrooms
-----OPTIONAL-----
6 tablespoons Heavy cream
2 tablespoons Madeira
Reserved mushroom slices
This rich, earthy soup has but 100 calories per serving if made with non-fat milk.
PLACE THE MILK, ONION, peppercorns, salt and bouquet garni in a saucepan and bring slowly to a boil. Form a smooth paste of the rice flour and the cold milk. Put into the just-boiling milk and stir briskly until there are no lumps. Simmer over very low heat for 20 minutes. Meanwhile, cut off the tough ends of the mushroom stems. Reserve a few mushroom slices for garnish and chop the remaining mushrooms coarsely, then place in a food processor with a steel blade and chop as finely as possible. Strain the milk mixture through a fine sieve back into the saucepan; add the chopped mushrooms and continue simmering 5 minutes. Add the cream and Madeira, if you wish, and serve in hot bowls, garnished with a slice of mushroom.
CREAM OF SUN-DRIED TOMATO SOUP
Serving Size : 4
Categories : Soups Low-Cal
Low-Fat Vegetarian
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 quart Milk; whole -- low-fat or skim
1 small Onion -- peeled
2 Cloves
6 Whole peppercorns (or more)
1 pinch Salt
-----BOUQUET GARNI-----
:Tie in cheesecloth:
6 Fresh parsley stems
1/2 teaspoon Dried leaf thyme
1/2 Bay leaf
-----SOUP, CON'T-----
4 tablespoons Rice flour -- (or barley or oat flour)
4 tablespoons Cold milk (about)
1 package Sun-dried tomatoes (3 oz)
2 cups Water
-----OPTIONAL-----
6 tablespoons Heavy cream
Chopped Herbs for garnish* -- (basil, chervil or parsly)
This creamy, vibrant red soup has but 100 calories per serving if you use low-fat milk and no cream.
PLACE THE MILK, ONION, peppercorns, salt and bouquet garni in a saucepan and bring slowly to a boil. Form a smooth paste of the rice flour and the cold milk. Put into the just-boiling milk and stir briskly until there are no lumps. Simmer over very low heat for 20 minutes. Meanwhile, boil the sun-dried tomatoes in the 2 cups of water; do not drain. Strain the milk mixture, add the tomatoes and their liquid, and simmer another 5 minutes.
In a blender, in batches, liquefy the soup. Return to the stove and bring just to a boil. Add the optional cream, if desired, and serve in hot bowls garnished with a minced green herb.