Posts Tagged 'Dinner'

Healthy Vegetarian Tacos

tacos2Just a quick post showing a recipe for healthy vegetarian tacos. I grabbed the original recipe from the clean eating magazine but made some changes to the original and my version is below. I’ve made these a few times now and both myself and my wife love them so enjoy, the below will make 8-10 tacos depending on how much mix you use in each one and are fairly easy to make, although dicing 400g of mushrooms takes some time

Ingredients for Taco Mix

400g plain white mushrooms cut  into small cubes (diced)

2 small onions diced (I use Spanish onions but brown/white use what you have)

1 cup about 1/4 head of cauliflower again diced/cut small

1/2 cup of veg stock

125g canned corn (one of those small cans)

140g of tomato paste (I use one whole small tin)

2-3 gloves of garlic (crushed/minced)

1-3tsp of chilli powder (mild is about 1tsp, 2tsp medium, 3tsp hot – depending on your chilli powder)

1 tsp Cumin (powder/ground)

1/2 teaspoon of salt and pepper

  1. Mix 1/4 cup water, tomato paste, cumin, chilli, salt and pepper in a small bowl and put to the side.
  2. Place the stock, onion and garlic into a non-stick pan (I use a wok), slow cook/simmer this for about 5mins.
  3. Add the mushrooms and cauliflower and stir in and cook slowly, the mix will seem dry to start but as it cooks and the mushrooms shrink the mix will become wetter. Cooking time should be around the 10min mark or approximately when the mushrooms have halved in size.
  4. Throw the mix from step one and the corn into the pan and mix in. Cook (simmer) for between 10-15mins, The mix will be dry but still moist, not wet.

tacos

Mix ready to eat

Serve with (depending on what you like)

Corn Mountain bread cut into circles for soft taco shells, warm them if you like (Corn tortillas prepacked downunder all seem stacked with fat)

Low fat shredded cheese

Low fat Sour Cream or Cottage Cheese (If I have cottage cheese I don’t use the above cheese)

Lettuce/Spinach leaves cut up (We prefer spinach leaves or a mixed lettuce leaf mix)

Tomatoes cut up 2-3

Shredded carrot/cabbage mix

Mushed/diced avocado

Make up the Taco’s the way you like. Depending on what you add and how much mix you use each taco should be around 600-800kj (150 -200 calories) and only a few grams of fat.

tacos2

Healthy Vegetable Moussaka

I’ve been making a few recipes out of the veganomicon, although not vegan myself I’ve been been modifying the recipes  and trying to make them a little lower in energy per serving. Below is my modification of the Moussaka recipe on page 165 of the veganomicon which I might say is very tasty in it’s own right but a little to high in energy. Mainly due to the inclusion of pine nuts and about 750g (1.5 pounds) of potato.

First up this is not a quick recipe to make, so far every time I’ve made it, it has taken me a good 2 hours of time. Although not 2 hours solid in the kitchen about an hour on prep and 45 mins to bake. It does however make about 10 servings, so its good for meals for a week or if you’ve got people coming for dinner. If I’m serving it for others we’ll add a simple salad to the side, if it’s just myself and my wife we’ll have just the Moussaka.

Ingredients

Vegetables For Layering

1/8 cup Olive Oil or Spray Olive Oil

1kg (2.2lb) Eggplant (about 2 large)

1kg (2.2lb) Zucchini (6-8 medium size)

1kg (2.2lb) Carrots (Grated/Shredded)

1kg (2.2lb) Butternut pumpkin

500g (1.1lb) Sweet potato

Tomato Sauce Base

3  Cans Crushed Tomato (1.2kg – 2.6lbs)

3 Med Onions (500g – 1.1lbs)

4 Cloves Garlic (minced/grated)

1/3 Cup Veg Stock

4 Teaspoon Oregano

1/2 Teaspoon Cinnamon

1 Teaspoon Dry veg stock

1 Teaspoon Guar Gum (or another thickener)

1/4 Cup Water

White Sauce

4 Tablespoons Lemon Juice

600g (1.3lbs) Silken Tofu

1 1/2 Teaspoon Arrowroot Powder

1 Clove Garlic  (minced/grated)

1 Teaspoon Ginger

2 Pinch Fresh Nutmeg

2 Pinch Black Pepper

200g Cottage Cheese

20g Grated Parmesan Cheese

Topping

20g Grated Parmesan Cheese

Getting the Vegetables Ready for Layering

Preheat the oven to 200 C (400F) then cut the tops and bottoms of the eggplant and zucchini and slice them into 1/2 to 3/4 cm (1/4inch) thick slices length ways. Next up peel the pumpkin and sweet potato and cut them into slices about the same thickness as the zucchini and eggplant. Place all the cut vegies on trays on greaseproof/baking paper (saves using oil) and either spray the tops with olive spray oil or brush very lightly with olive oil (1/8 cup). Place these trays in the oven and cook the zucchini and eggplant for 15-20mins and the potato and pumpkin for 20-25mins, try not to over roast them.

Roasted and Ready to go

Make the Tomato Sauce

While the vegetables are roasting you can make the tomato(red) sauce. In a frypan place the 1/4 cup of water, 4 cloves of crushed garlic and onion, gently fry this until the onion is cooked about when all the water is evaporated. Next add the 3 cans of crushed tomato, Oregano, Cinnamon, 1/3 cup veg stock and Guar gum.  Gently simmer all this for 15-20mins until it begins to thicken then add the last teaspoon of dry veg stock and cook for about 5 more mins.  When done simply turn off the heat, don’t forget to check on your vegetables while doing this step 🙂 .

Tomato Sauce Awaiting the layering of the vegetables

Make the White Sauce

I should say slowly add all the ingredients together and mix, but honestly just stick them all in a blender and blend until you have a smooth white sauce.

Pulling it together

Grab a deep roasting pan, mine is 35.5 x 25.5 x 7.5 cms (14 x 10 x 3 inchs) and non-stick. I spray my roasting pan with spray oil just in case then start loading the vegetables in.  The order you want to go in from the bottom of the pan up is:

  • Eggplant
  • Grated Carrot (1/5)
  • Pumpkin
  • Grated Carrot (1/5)
  • Zucchini
  • Half the Tomato Sauce
  • Sweet Potato
  • Eggplant
  • Grated Carrot (1/5)
  • Pumpkin
  • Grated Carrot (1/5)
  • Zucchini (if your out of zucchini save a little Eggplant from the 2nd layer)
  • Grated Carrot (if any left) (1/5)
  • Remains of Tomato Sauce
  • All the White Sauce (spread over with a Spatula)
  • Sprinkle with 20g of Parmessan

Don’t worry to much if you don’t have enough for a full 2nd layer, just layer them the best you can. Next place the roasting pan in the oven on 200 c (400 F) for 40-50 mins until the top starts to go golden brown. Once ready remove from the oven and allow to cool for 10-15 mins and then cut into 8-12 serves.

Just out of the oven

 I roughly calculated the energy and fat in the whole Moussaka which is 13000 kj (3100 cal)  and 80 grams of fat. A 1/10 serve is 1300kj and 8 grams of fat. If you want to drop some of the energy and fat simply ditch the Parmesan cheese this will decrease the overall energy in the total Moussaka by 800kj and 16grams of fat.

Ready to Eat…Hmm needs some salad

Hope you enjoy it, if you make it 🙂

Pumpkin and Sweet Potato Soup

Not many updates over the last month, Annette has been very unwell pretty much restricted to a bed only and in a fair amount of pain, so I’ve been focused on looking after her and going to work. I have had time to refine my pumpkin and sweet potato soup recipe  which I’ll use a fair bit over winter. It’s a very healthy soup with very little fat content and should be okay for vegetarians as well.

Ingredients (makes about 3-4 litres)

2 Butternut Pumpkins

2-4 Sweet Potatoes (500g)

4 Onions (400-450g)

8-10 Carrots (700g peeled)

2 Fresh Chillies

2-3 Garlic Cloves

4 Tablespoons Carraway Seed

4 tablespoons Cumin Seed

8 Teaspoons Vegetable Stock

6-8 Cups of water

2.5 Cups of Skim Milk

  1. Preheat Oven to 200C.
  2. Cut the top and bottoms of the Pumpkin then cut them in half lengthwise and remove the seeds. Lightly grease a baking tray and place the pumpkin halves on the tray skin side up. Place into Oven and bake for 45-60 mins.
  3. While the pumpkin is roasting peel the onions, carrot and sweet potato and roughly cut them into chunks.
  4. Cut the chills up a little finer
  5. Place 6 cups of water in a large stock/soup pot
  6. Add the Garlic, Carraway, Cumin, Chilli and Veg stock to the water
  7. Place the cut Onion, Carrot and Sweet Potato into the water and bring to the boil.
  8. Boil for 45 to 60 mins top up with water as required to keep the volume about the same and stir to ensure it dosen’t burn.
  9. Once pumpkin is roasted (skin will be brown in places). Remove from the oven and leave to cool for a short time (15-20mins) then remove the skin from the pumpkin it should peel away reasonably easily (throw the skin away).
  10. Once the Vege’s  are cooked add the pumpkin to the pot and squash/mix it in with the Vege’s, you may need to lower the heat a little to prevent the mix from burning.
  11. After 5-10mins add 2 cups of milk to the pot and mix through, leave to simmer for a further 10mins.
  12. Run the whole mix through a blender or food processor, you should end up with a smooth consistency and the seeds will break up but wont dissolve completely.
  13. Use 1/2 a cup of milk to clean the blender/food processor and add this to the pot.
  14. Leave to simmer for 15mins stirring to ensure it dosen’t burn.
  15. Serve into bowls and top with fresh cracked pepper and/or a dolp of low fat cream or plain yoghurt in the  middle of the bowl.

The above soup can be frozen but it will seperate a little when thawed but as you heat it back up stir to combine it back together. The above makes a fairly mild soup with only a hint of spice for a spicer soup add more chilli’s. If you make it I hope you enjoy it :).


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