Vegetable Casserole With Cornbread Dressing Recipe
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Vegetable Casserole With Cornbread Dressing
FILLING
2 tbsp Butter, soy margarine or
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.
Cubes
1 medium Sweet potato, chopped into
1-inch cubes
1 cup Green beans, cut into 1" pcs
1 cup Broccoli or cauliflower
Florets chopped into 1" pcs
Salt and pepper to taste
1/2 cup Frozen peas, thawed
CORNBREAD TOPPING
1 Egg, or Ener-G egg replacer
To equal 1 egg
1 tbsp Sugar
1/2 cup Buttermilk or soymilk
1/2 cup Cornmeal
1/2 cup Unbleached white flour OR
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 and
garlic, and saute until onion is translucent, about 5 minutes. Add
tomatoes and water and bring to a 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 50 425 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
mixture and stir until smooth. Place vegetables in a lightly oiled 8-
or 9-inch square pan or a casserole. 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 aknife to
indicate where to cut for each serving. Makes 4 to 6 servings. 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. From _Vegetarian Times_, November 1992 |
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Losing weight
If you really want to shed a few kilos and also improve your overall health, then, as most people know, you should undertake a meticulously designed wholesome meal plan. In theory, this ought to involve 5 portions of fruit & vegetables daily and also require the right mix of fats, carbs and proteins.
Dieters often become obsessed with supermarket and brand name products labelled 'low fat'. To do this is far too often incorrect, for a food item might just be lowered in fats, but whilst still being contain excess carbs & calories.
When devising a dietary regime, the most important step is to also try to break down ingestion of refined carbohydrates, salt and fats.
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