acarlson@hpdblpy.cup.hp.com (Amelia L. Carlson) (02/12/91)
Here are some more No-fat recipes, for the recent request.
These are taken from "The McDougall Plan" and "The McDougall Program".
Peasant's Pie
Servings: 6-8
Topping: 4 medium potatoes, cooked and mashed (with 1/4 cup water) to
yield 3 cups mashed
Sauce: 2 cups brown gravy, mushroom gravy, or other sauces (such as tomato)
Filling: 1 onion, coarsely chopped
3 carrots, sliced thinly
1 green pepper, diced
1/2 lb. broccoli, cut into stems and flowers
1/4 lb. green beans, cut into 1-inch pieces
1 bunch spinach, torn into bite size pieces
Steam vegetables (except spinach) about 15 minutes, until crisp-tender.
Remove from heat. Stir in spinach and 2 cups gravy. Spoon this filling
into a 9"x12" backing dish. Spread mashed potatoes over the top. Sprinkle
with a small amount of paprika. Make 30 minutes at 350 degrees.
HINTS: any veggies can be used, and frozen works also. Use about 8 cups
chopped veggies total.
BEAN AND RICE BURRITOS
Servings: 2-3
Filling: 1 28 ounce can water-packed pinto beans, drained and rinsed
1-2 cups cooked brown rice
dash each: chili powder, garlic powder, cumin
3/4 cup water
6 tortillas
Toppings: 1 head iceberg lettuce, chopped and dried
1 bunch scallions, chopped
1 ripe tomato, chopped
Mexican salsa
Place the beans in a saucepan and mash with a potato masher. Add
the cooked rice, spices, and water. Heat 5 to 10 minutes. Meanwhile,
prepare the vegetables. Heat the tortillas quickly (just to soften)
in a preheated skillet, toaster oven, or microwave. Place a line
of bean mixture down the middle of each tortilla. Top with
lettuce, scallions, tomato, and salsa. Tuck in the top and bottom edges,
roll into a burrito, and serve immediately, topped with additional salsa
if desired.
SUNBEAM TAPIOCA
Servings: 4
3 Tablespoons instant tapioca
1 cup pineapple juice
1 cup orange juice
1.5 Tablespoons lemon juice
1/2 cup canned mandarin orange sections, drained
1 cup canned pineapple, crushed or tidbits, drained
Combine the instant tapioca, pineapple juice, and orange juice in a
saucepan. Cook and stir over medium heat until the mixture comes
to a boil. Remove from heat; add the lemon juice. Cool, stirring
occasionally. Add the fruit and chill until firm.
HINTS: I used the 'packed in their own juices' tinned fruit, and so
used the juice from the tins plus some water and OJ to make up the
difference.