Vegetable Casserole W Cornbread Dressing Recipe
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Vegetable Casserole W Cornbread Dressing
FILLING
2 tbsp butter, soy margarine or
1 canola oil
1 medium onion, finely chopped
3 cloves garlic, minced
2 large tomatoes, finely chopped
1/2 cup water
1 medium potato, chopped into 1-in.
1 cubes
1 medium sweet potato, chopped into
1 1-inch cubes
1 cup green beans, cut into 1 pcs
1 cup broccoli or cauliflower
1 florets chopped into 1 pcs
1 salt and pepper to taste
1/2 cup frozen peas, thawed
CORNBREAD TOPPING
1 egg, or ener-g egg replacer
1 to equal 1 egg
1 tbsp sugar
1/2 cup buttermilk or soymilk
1/2 cup cornmeal
1/2 cup unbleached white flour or
1 whole wheat pastry flour
1 tsp baking powder
1/2 tsp baking soda
1/4 cup frozen corn, thawed
1 tsp seeded, chopped jalapeno
1 tbsp drained, chopped pimiento
Vegetables: Heat marjarine or oil in a large skillet. Add onions,
garlic, saute til onion translucent, about 5 mins. Add tomatoes and
water, bring to boil. Add potato. Cover and simmer for 5 minutes. Add
sweet potato, green beans, and brocooli or cauliflower. Simmer,
covered, for 5 more minutes. Add salt and pepper. (The vegetables are
not thoroughly cooked at this stage). Add peas. Remove from heat and
keep covered until the topping is ready
Topping: Preheat oven to 425F degrees. Beat together egg or egg
replacer and sugar in a large bowl until smooth and creamy. Fold in
buttermilk or soymilk.
In a separate bowl, combine cornmeal, flour, baking powder and baking
soda. Add corn and jalapeno.
Add the egg mix into the cornmeal mix and stir until smooth.
Place vegetables in a lightly oiled 8- or 9-inch square pan or a
casserole dish. Spread cornmeal batter in an even layer over
vegetables. Sprinkle pimiento on top and gently pat into batter.
Bake for 18 to 20 minutes or until a toothpick inserted on top comes
out clean.
Best served warm, but also good at room temperature.
To serve: Score the surface lightly with a knife to indicate where to
cut for each serving.
Makes 4 to 6 servings.
Nutritional Information per serving: 286 calories; 10 g protein; 5 g
fat; 53 g. carbohydrate; 62 mg. cholesterol if buttermilk, eggs and
butter are used; 0 mg cholesterol if soy margarine, egg replacer and
soymilk are used; 545 mg sodium; 9 g. fiber.
Source: "Vegetarian Times", November 1992 |
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Weight loss hints and tips
If you enjoy your food, but want to get thinner and also boost your all round shape, then, as most people know, you need to commence a specially planned sensible weight loss system. If possible, this need to incorporate 5 helpings of fruit & veg every day and also incorporate the optimum fusion of nutrients.
People starting a weight loss program frequently concentrate upon retail store and brand name food products claiming to be 'low fat'. To do this is most certainly wrong, insofar as a food product might just be significantly reduced in fat content, but also contain far too much calories.
When devising a meal plan, you have to also attempt to cut back on your ingestion of salt, fat and refined carbohydrate.
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