Unemployed Shepherd's Pie

Shepard's pie always tastes comforting and hearty to me. Plus I love that's it's cheap and easy to make. And this vegetarian recipe is also healthy!


Unemployed Shepherd's Pie
Vegetarian Times 2008 Reader Recipe 2nd Place Winner


8 Servings

6 cups peeled, cubed potatoes
¼ cup low-fat milk
2 Tbs. unsalted butter
¼ cup plus 2 Tbs. olive oil, divided
1 medium onion, coarsely chopped (1 cup)
2 15-oz. cans diced organic tomatoes with liquid
2 large eggplants, peeled and chopped (1½ lb.)
1 Tbs. Simply Organic Parsley
1 tsp. Simply Organic Basil
1 tsp. Simply Organic Garlic Flakes
1 tsp. sea salt
½ cup grated Parmesan cheese
½ cup dried breadcrumbs
2 large eggs, beaten
1 green bell pepper, sliced very thin
1 small zucchini, sliced very thin
1/8 tsp. ground black pepper, optional

1. Place potatoes in large pot, cover with water, bring to a boil, and cook 10 to 15 minutes, or until soft. Drain, and mash with milk and butter. Season with salt and pepper, and set aside.
2. Preheat oven to 350°F. Heat 1/4 cup olive oil in Dutch oven over medium heat. Add onion, and sauté 5 minutes, or until beginning to soften. Stir in tomatoes, eggplants, parsley, basil, garlic flakes, and sea salt; season with pepper. Simmer 20 minutes, or until vegetables are soft. Remove from heat, and stir in Parmesan cheese, breadcrumbs, and eggs. Spread potato mixture over top, banking up sides a bit.
3. Heat remaining 2 Tbs. oil in large skillet over medium heat. Add green bell pepper and zucchini, and sauté 7 to 10 minutes, or until just tender.
4. Fill center of mashed potatoes with sautéed bell pepper and zucchini, and sprinkle with black pepper, if desired. Bake 20 minutes, or until heated through. (Baking will take less time if mashed potatoes are hot at time of assembly.)

PER SERVING: Calories 342, Protein 9g, Total fat 16.5g, Carbs 41g, Cholesterol 65mg, Sodium 409mg, Fiber 6g, Sugars 9g

Vegetarian Biscuits and Gravy

almost passes for biscuits and sausage gravy. almost.

Biscuits & Gravy
Vegetarian Times 2008 Reader Recipe 3rd Place Winner

8 Servings

1 cup brown lentils, rinsed and drained
¼ cup olive oil
½ cup finely chopped onion
½ cup diced red bell pepper
¼ cup diced carrot (1 carrot)
2 cloves garlic, minced (2 tsp.)
¼ cup plus 1 Tbs. unbleached flour
1½ tsp. ground black pepper
1 tsp. smoked paprika
½ tsp. ground yellow mustard seed
¼ tsp. red pepper flakes
1/8 tsp. rubbed (crumbled) sage
2½ cups low-fat milk
½ cup Annie’s Naturals Cowgirl Ranch Dressing
8 whole-grain biscuits or 4 English muffins

1. Bring lentils and 3 cups water to a boil in 2-qt. saucepan. Reduce heat to medium-low; simmer 30 minutes, or until just tender. Drain, and set aside.
2. Heat oil over medium-high heat in large skillet. Add onion and cook 5 minutes, stirring occasionally. Add bell pepper, carrot, and garlic, and cook 5 to 8 more minutes, or until vegetables are tender but not mushy. Stir in flour, black pepper, paprika, mustard, red pepper flakes, and sage; cook 1 minute, stirring constantly. Gradually add milk, stirring after each addition. Cook 3 to 5 minutes, whisking constantly, until gravy comes to a gentle boil. Remove from heat, and stir in ranch dressing and drained lentils.
3. Split biscuits or English muffins. Lightly toast English muffins, if using. Place biscuits on plates, and top with gravy.

PER SERVING: Calories 461, Protein 16g, Total fat 21g, Carbs 55g, Cholesterol 11mg, Sodium 379mg, Fiber 11g, Sugars 9g

Katsu Curry

This is a childhood favorite of mine...

Katsu Curry

6 Servings

For the sauce:
3 tablespoons butter
1 pound ground pork
Salt and freshly ground black pepper
3 tablespoons flour
3 tablespoons curry powder, preferably S&B Oriental curry powder
1 onion, peeled and quartered
3 cloves garlic, peeled
1 green apple, peeled, cored and quartered
1 mango, peeled, cored and quartered
1 2-inch piece ginger, peeled and cut into coins
1 large carrot, peeled and cut into coins
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 cup low-sodium chicken broth, plus more as needed

For the pork:
Peanut or canola oil
3 eggs, beaten
1 cup panko bread crumbs
6 thin, center-cut boneless pork chops, lightly pounded
Salt and freshly ground black pepper

Cooked short-grain Japanese rice
Raw cabbage, thinly sliced
Tonkatsu sauce (optional)

1. Make the sauce: Melt the butter in a large saucepan over medium-high heat. Add the ground pork and season generously with salt and pepper. Cook, stirring occasionally, until the meat has browned and the moisture has evaporated. Mix in the flour and curry powder, turn the heat to low and cook for 5 minutes, stirring occasionally, to make a porky roux.


2. Meanwhile, in a food processor, pulse together the onion, garlic, apple, mango, ginger, carrot, tomato paste and Worcestershire sauce until a grainy purée forms. Transfer the purée to the pork and mix until combined. The sauce should be very thick.


3. Stir in the chicken broth and cook, partly covered, over low heat for about an hour, stirring occasionally. If needed, add a bit more stock to loosen the sauce.


4. Prepare the pork: Heat 1 inch of oil in a frying pan and set a candy thermometer in the oil. Place the eggs in a wide shallow bowl and the panko in another. When the oil temperature reaches 320 degrees, season the pork chops all over with salt and pepper. Cover them, one by one, in the egg and then in the panko, and fry in batches in the hot oil until browned, for about 4 minutes per side. Transfer to a paper-towel-lined plate and let drain for 5 minutes. Slice the pork chops against the grain. Serve the curry sauce over cooked Japanese rice. Top with the sliced pork and serve with a small handful of sliced cabbage. If you choose, drizzle the cutlet with a little tonkatsu sauce.

Wild green onions

Mmmm wild onions all over the yard.

Harvest: 3 oz wild green onions, 2oz green deer tongue lettuce, 2 baby oxheart carrots, and 6 yellow pear tomatoes.

Stuffed Peppers

Yesterday I made the first recipe using green bell peppers with some of the spicies from the second recipe....

Barley-Stuffed Red Peppers
Vegetarian Times Issue: January 1, 2003

3 Servings

1 cup uncooked quick-cooking barley
3 cups vegetable or mushroom broth
3 large red bell peppers
2 Tbs. olive oil
1 large onion, peeled and diced
1 Tbs. minced garlic
6 oz. presliced portobello mushrooms, cubed
4 oz. feta cheese, crumbled
1 tsp. lemon juice
1/3 cup chopped flat-leaf parsley
Hot pepper sauce to taste
Salt and freshly ground black pepper
Parsley sprigs for garnish

1. Combine barley and 2 cups vegetable broth in saucepan. Bring to a boil, reduce heat to medium-low, cover and cook until tender, 10 to 15 minutes.
2. Meanwhile, slice tops off red peppers, and remove seeds and inner membranes. Reserve tops for later use. Place peppers on steaming rack over boiling water, and cover saucepan. Steam peppers for about 15 minutes, or until tender but not soft. Remove from heat, and set aside until cool enough to handle.
3. Heat oil in large skillet over medium heat until hot. Sauté onion and garlic until onion becomes translucent, about 5 minutes. Add barley and any remaining cooking liquid, and stir until grains are coated with oil. Add mushrooms and remaining 1 cup vegetable broth, and sauté mixture for about 5 minutes, or until mushrooms soften and liquid absorbed. Stir in feta, lemon juice, parsley, hot pepper sauce, and salt and pepper to taste, and cook about 2 minutes more. Remove from heat.
4. Stand peppers upright, and spoon barley mixture into them. Fill each pepper, and serve with tops over the filling or propped alongside. Garnish with parsley and serve.

Nutritional Information:
Per SERVING: Calories 460, Protein 14g, Total fat 19g, Carbs 62g, Cholesterol 35mg, Sodium 900mg, Fiber 13g, Sugars 13g

South Indian Stuffed Peppers
Vegetarian Times Issue: April 1, 2007

4 Servings

4 large red bell peppers
1 Tbs. garlic oil
1 small onion, chopped (about 1 cup)
2 tsp. whole yellow mustard seeds
1 tsp. cumin seeds
1 tsp. ground coriander
1/2 tsp. salt
1/4 tsp. cayenne pepper
2 cups shredded green cabbage
1 small sweet potato, peeled and finely diced (about 8 oz.)
1 cup cooked chickpeas
3 Tbs. raisins
1 Tbs. minced fresh ginger
3 cloves garlic, minced (about 1 Tbs.)
1/4 cup low-sodium vegetable broth
1/4 cup chopped cilantro
2 Tbs. chopped roasted cashews
3/4 cup plain soy yogurt
2 1/2 Tbs. prepared mango chutney

1. Preheat oven to 375F.
2. Slice tops from peppers. Remove seeds, and set peppers and caps aside.
3. Heat oil in large skillet over medium-high heat. Sauté onion, mustard seeds, cumin seeds, coriander, salt and cayenne pepper 6 minutes, or until onion begins to brown. Stir in cabbage, potato, chickpeas, raisins, ginger and garlic, and sauté 2 minutes.
4. Stir in broth, and reduce heat to low. Cover, and cook vegetables 10 minutes, or until soft, stirring occasionally. Fold in cilantro and cashews.
5. Spoon filling into peppers and place caps on top. Place peppers in 9x7-inch baking dish. Pour 1 inch water into dish. Cover with foil, and bake 50 minutes, or until peppers are tender.
6. Place yogurt in small bowl and stir in chutney. Arrange peppers on individual plates, and serve with yogurt sauce.

Nutritional Information
Per SERVING: Calories: 297, Protein: 9g, Total fat: 8.5g, Carbs: 51g, Cholesterol: mg, Sodium: 402mg, Fiber: 10g, Sugars: 22g

Crab Rangoon (Cream Cheese Wontons)

fake Chinese food, but still tasty.

Crab Rangoon

1 package Nasoya Won Ton Wraps
16oz homemade ricotta cheese + 3 tablespoons olive oil or flax seed oil
1 teaspoon lemon juice
1 clove garlic, finely chopped
3 green onions, finely chopped
1/2 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1/2 tablespoon wasabi paste (optional)
freshly ground pepper to taste
pinch of freshly ground sea salt
1 egg, beaten
8oz crabmeat or imitation crabmeat, shredded (may be substituted with shredded pre-cooked shrimp)

1. Combine all ingredients, except Nasoya Won Ton Wraps. Mix and refrigerate for several hours.
2. Take one wrapper and  place 1/2 teaspoon mixture in the middle of the wrap, gather edges and moisten with water and pinch to seal.
3. Pan fry in 1/4" oil on medium heat for 2 minutes. Add 1/8 cup water and cover pan for 4 minutes to steam. Uncover and fry for 1 minute then flip over and fry other side for 3 minutes.
4. Serve while warm. May be served with sweet & sour sauce and/or Chinese mustard sauce and/or hot sauce if desired.

Caponata

Three recipes for caponata that sound delicious!

Caponata, the traditional Sicilian mixture of eggplant, tomato, and anchovies that's perfect for both pasta and bread, can be served warm or cold.

Caponata
Vegetarian Times Issue: September 1, 2000 p.32

6 Servings

1 Tbs. olive oil
2 cups diced onions
6 medium cloves garlic, minced
1 tsp. dried oregano
1 tsp. red pepper flakes
1/2 tsp. plus pinch of salt
4 cups diced eggplant
3 cups diced zucchini
1 cup diced red bell pepper
1 cup diced yellow summer squash
1/4 cup low-sodium vegetable broth, plus additional if needed
2 cups halved, seeded and diced tomatoes
1 1/2 cups drained, pitted and minced kalamata olives
1 cup chopped flat-leaf parsley
1/2 cup drained, minced capers

1. In large, heavy pot or Dutch oven, heat oil over medium heat. Add onions, garlic, oregano, pepper flakes and pinch of salt and cook, stirring occasionally, until onions are softened, about 4 minutes.
2. Add eggplant and cook, stirring occasionally, 3 minutes. Stir in zucchini, bell pepper, squash, broth and remaining 1/2 teaspoon salt. Mix well. Cover pot with tight-fitting lid and cook until vegetables are tender, about 10 minutes. After 5 minutes, check that some moisture remains in pot and vegetables aren’t sticking to bottom. If necessary, add a little more broth.
3. Uncover pot and stir in tomatoes, olives, parsley and capers. Cook uncovered, stirring occasionally, 2 minutes. Serve hot.

Nutritional Information
Per SERVING: Calories 148, Protein 4g, Total fat 8g, Carbs 19g, Cholesterol mg, Sodium 595mg, Fiber 6g, Sugars 0g



Caponata
New York Times September 4, 2008

6 to 8 Servings

1 1/2 pounds eggplant (1 large), roasted
2 tablespoons olive oil
1 medium onion, chopped
2 stalks celery, from the tender inner stalks, diced
3 large garlic cloves, minced
2 red bell peppers, diced
Salt to taste
1 pound ripe tomatoes, preferably Romas, peeled, seeded and finely chopped, or 1 14-ounce can crushed tomatoes (in puree)
3 heaped tablespoons capers, rinsed and drained
3 tablespoons coarsely chopped pitted green olives
2 tablespoons sugar, plus a pinch
3 tablespoons red or white wine vinegar, or sherry vinegar (more to taste)
Freshly ground pepper to taste

1. Roast the eggplant, then allow to cool. Chop coarsely.
2. Heat one tablespoon of the oil over medium heat in a large, heavy nonstick skillet, then add the onion and celery. Stir until the onion softens, about five minutes, and add the garlic. Cook together for a minute, until the garlic begins to smell fragrant, and add the peppers and 1/2 teaspoon of salt. Stir until just tender, about eight minutes. Add another tablespoon of oil and the eggplant, and stir together for another five minutes, until the vegetables are tender. The eggplant will fall apart, which is fine. Season to taste.
3. Add the tomatoes to the pan with about 1/2 teaspoon salt and a pinch of sugar. Cook, stirring and scraping the bottom of the pan often, for five to 10 minutes, until the tomatoes have cooked down somewhat and smell fragrant. Add the capers, olives, remaining sugar and vinegar. Turn the heat to medium-low and cook, stirring often, for 20 to 30 minutes, until the vegetables are thoroughly tender and the mixture is quite thick, sweet and fragrant. Season to taste with salt and pepper, and remove from the heat. Allow to cool to room temperature. If possible, cover and chill overnight. Serve at room temperature.

Pasta with Eggplant Caponata
Vegetarian Times Issue: March 1, 2002   p.30

4 Servings

12 oz. penne pasta
1 Tbs. olive oil
1 medium onion, chopped
2 stalks celery, chopped
1 medium eggplant, peeled and chopped
2 cloves garlic, pressed
15-oz. can diced tomatoes, drained
1/2 cup pitted green olives, sliced
1/4 cup capers, drained
1 tsp. dried oregano
2 tsp. balsamic vinegar
1 tsp. sugar

1. In large pot of lightly salted boiling water, cook pasta until al dente. Drain.
2. While pasta is cooking, heat oil in large skillet over medium-high heat. Add onion and celery, and cook, stirring occasionally, until soft, 5 minutes. Add eggplant, and cook until soft, stirring to prevent sticking, 5 minutes. Add garlic, tomatoes, olives, capers oregano, balsamic vinegar and sugar. Reduce heat, and simmer sauce 5 to 10 minutes. Add salt and pepper to taste. Toss with pasta and serve.

Nutritional Information
Per SERVING: Calories 445, Protein 14g, Total fat 8g, Carbs 81g, Cholesterol 0mg, Sodium 834mg, Fiber 7g, Sugars 0g

Tuscan-Style Spaghetti with Kale and Cannellinis

My first attempt at cooking kale...

Tuscan-Style Spaghetti with Kale and Cannellinis
Vegetarian Times Issue: September 1, 2006 p.42

Serves 8

2 Tbs. olive oil
1 medium-size onion, diced (about 1 cup)
3 cloves garlic, minced (about 1 Tbs.)
1/2 tsp. crushed red pepper flakes
2 1/2 lb. kale, cut into 1-inch pieces (about 12 cups)
1 14.5-oz. can diced tomatoes
1 1/2 cups low-sodium vegetable broth
3/4 tsp. salt
1 15-oz. can cannellini beans, drained and rinsed
3/4 cup pitted black olives, chopped
1 12-oz. pkg. whole-wheat spaghetti
1/4 cup grated Parmesan cheese

1. Heat oil in skillet over medium-high heat. Sauté onion in oil 5 minutes, or until softened. Stir in garlic and red pepper flakes.
2. Add 6 cups kale, and cook 2 minutes, or until wilted, tossing occasionally. Add remaining kale, tomatoes, broth and salt. Cover, and bring to a boil. Reduce heat to medium, and simmer 15 minutes, or until soupy, tossing occasionally. Stir in beans and olives.
3. Cook spaghetti according to package directions. Drain, and return to pot with kale mixture. Cook 2 minutes over medium heat, or until pasta absorbs most of liquid. Sprinkle with Parmesan, and season with salt and pepper.

Nutritional Information
Per SERVING: Calories 270, Protein 10g, Total fat 7g, Carbs 46g, Cholesterol 2mg, Sodium 379mg, Fiber 10g, Sugars 5g