VHM-2014-2015-lores - page 49

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Parsnip Pilaf in
Grilled Portobello
Mushroom
6 portobello caps, gills
and stems removed,
seasoned with olive oil,
salt & pepper, and grilled
2 cups parsnip rice
FOR THE PARSNIP RICE,
COMBINE THE FOLLOWING
2 cups shredded
raw parsnips
2 tablespoons toasted
pine nuts, chopped fine
Squeeze of lime juice
Sea salt to taste
PROCEDURES
(WHEN MUSHROOMS
ARE COLD)
1.
Trim the grilled portabellos
into 2 1/2 inch squares.
2.
Fill each square with 2.5
ounces of parsnip rice.
3.
Store the filled mushrooms
in the cooler until ready
to heat and serve.
4.
Serve with Tamari Roasted
Carrots, Arugula, and
Curried Eggplant Sauce.
Tamari Roasted
Carrot Mix
4 organic carrots,
peeled and cut into
bite-sized pieces
1/2 cup chickpeas
2 tablespoons vegetable oil
1 tablespoon tamari
soy sauce
1 tablespoon fresh
grated ginger
2 teaspoons lime juice
Sea salt and
pepper to taste
1.
Combine all and roast in
convection oven at 375° to
400° for 20 to 30 minutes
until tender and partially
charred/caramelized.
2.
Serve.
Eggplant Sauce,
Curried
1 large eggplant, cut in half
1/2 cup olive oil, plus more
to coat raw eggplant
1 small white or yellow
onion, rough chopped
2 teaspoons chopped garlic
1 teaspoon grated
fresh ginger
1 teaspoon ground cumin
1/2 teaspoon ground
coriander
1/4 teaspoon chili powder
2 teaspoons curry powder
1 tablespoon tomato paste
1 can organic coconut milk
Sea salt – to taste
1.
Rub eggplant with olive
oil and season with salt and
pepper. Place on a baking sheet
with onions and roast in the
oven until soft, about 30 to 40
minutes at 375° to 425°. Let cool
and using a spoon, remove the
flesh of the eggplant and set
aside with the roasted onion.
2.
Heat the oil in a pot
and sweat the chopped
garlic until aromatic.
3.
Add the spices, cook
for 2 minutes.
4.
Add the tomato paste,
coconut milk, and the
eggplant onion mixture
and bring to a simmer.
5.
Remove from heat
and let cool.
6.
Puree in a blender and
pass through fine mesh
strainer or chinoise.
TAMARI ROASTED CARROTS, ARUGULA, CURRIED EGGPLANT SAUCE
Parsnip &Pine Nut
'Pilaf' inPortobello
.
Nutrition Facts
.
PARSNIP PILAF IN
GRILLED PORTOBELLO
MUSHROOMS
Serving Size 112g
Calories 80
Calories from Fat 30
Total Fat 3.5g
5% DV
Saturated Fat 0.5g
3% DV
Trans Fat 0g
Cholesterol 0mg
0% DV
Sodium 12mg
1% DV
Total Carbohydrate 12g
4% DV
Dietary Fiber 4g
16% DV
Sugars 4g
Protein 3g
Vitamin A
0% DV
Vitamin C
15% DV
Calcium
2% DV
Iron
4 % DV
TAMARI ROASTED
CARROT MIX
Serving Size 107g
Calories 90g
Calories from Fat 35
Total Fat 4g
6% DV
Saturated Fat 0g
0% DV
Trans Fat 0g
Cholesterol 0mg
0% DV
Sodium 290mg
12% DV
Total Carbohydrate 11g
4% DV
Dietary Fiber 3g
12% DV
Sugars 4g
Protein 2g
Vitamin A
210% DV
Vitamin C
8% DV
Calcium
2% DV
Iron
4% DV
SAY WHAT?
recent study
showed modest
weight loss in those
who replaced one cup
of mushrooms for red
meat in their diet for
one year. Mushrooms
are also a good source
of dietary vitamin
D2, and they are the
only plant vegetable
to be a significant
source of vitamin D.
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