Main Dish - st. marystmaryatlanta.org/Images/Filelib/Maindishes1.pdfOptional: ilantro for garnishing...
Transcript of Main Dish - st. marystmaryatlanta.org/Images/Filelib/Maindishes1.pdfOptional: ilantro for garnishing...
Main Dish -recipes
Eggplant Platter
Vegetable Lasagna
Macaroni Casserole
Potatoes Casserole
Koshary
Zucchini and Cauliflower
Stuffed Shells
Vegetarian Enchiladas
Vegetarian Chili
Cabbage Rolls
Cauliflower
Potato Balls
Keba
Basmati Rice
Fried Rice
Nuts & raisins Rice
Turmeric Rice
Couscous with Walnut
Couscous with Tangerine
Calzones
Eggplant Platter
Ingredients
2 eggplants sliced
2 green peppers sliced
2 zucchinis sliced
1 cup mushroom sliced
Sauce
2 tbsp. olive oil
1/2 cup chopped onion
1 tsp minced garlic
1 cup tomato sauce
1 tbsp. vinegar
Salt and pepper
Method
Soak all vegetables in salted water for 15 minutes, drain and fry in hot oil (healthier option: arrange vegetables on a foil covered cookie sheet, spray with cooing spray and broil)
Heat oil and sauté onions and garlic to light brown
Add tomato sauce and bring to boil then add the vinegar and sea-soning
Pour sauce over the vegetables, bring all to a boil and remove from the stove
Transfer to a serving platter, garnish with chopped parsley and serve hot with pita bread, naan and or rice
Makes 5 servings
Vegetable Lasagna
Ingredients
1 tbsp. olive oil
1 medium onion chopped
2 cups sliced zucchini
2 cups sliced mushroom
2 cups chopped spinach
2 cups cheese substitute
1 cup vegetarian parmesan
1 pkg. precooked lasagna
1 jar tomato basil spaghetti sauce
Method
Sauté onion and garlic in olive oil, add vegetables and spaghetti sauce and mix well
In a glass casserole add a layer of lasagna, then a layer of the vege-table mix and a layer of cheese
Repeat
Topping
3 tbsp. olive oil
2 tbsp. flour
1 cup almond milk
1 pkg. substitute parmesan cheese
Salt and pepper
Method
Heat oil, add flour and stir con-tinuously to break the clumps
Add milk , seasoning and cheese, keep stirring until thick-en
Pour on top of the lasagna
Bake at 350° F for 35 minutes or until golden brown
Serve hot with garlic bread
Makes 12 servings
Macaroni Casserole
Ingredients
1 pkg. cooked penne
White sauce
2 tbsp. olive oil
2 tbsp. flour
21/2 cups Silk milk
1 tbsp. tomato paste
1/4 cup veggie parmesan fla-vor
Salt and pepper
Method
Heat oil and mix flour until dis-solved completely
Add the rest of the ingredients gradually and stir until thick-ened
Filling
1 tbsp. olive oil
1 chopped onion
1 tsp minced garlic
1 pkg. ground meat soy (or minced mushroom)
1 can (8 Oz) tomato sauce
Salt and pepper
Method
Sauté onion and garlic in heat-ed oil, add meat and sauté un-til onions are soft
Add the rest of ingredients and bring to a boil
Assembly
Add 3/4 of the white sauce to the cooked penne, mix well
In an oven safe casserole add half of the penne, the filling and top with the rest of the penne/sauce mix
Pour the rest of the white sauce on top and sprinkle with the veggie parmesan cheese
Bake in a preheated 350° F oven for 35 minutes or until golden brown
Makes approximately 8 servings
Potatoes Casserole
Ingredients
6 potatoes, boiled & peeled; 2 tbsp. margarine; 1 cup vegetable broth; 1/2 cup Silk milk; 1/4 cup vegetarian parmesan cheese; salt and pepper
Method
In a large glass bowl mash the potatoes
Mix the mashed potatoes with the rest of the ingredients and mix well
Filling
1 tbsp. olive oil; 1 chopped onion; 1 tsp minced garlic; 1 pkg. ground meat soy or minced mushroom; 8 oz. tomato sauce; vegetarians cheese; Italian bread crumbs (as needed); cooking spray; 3 tbsp. hot melted margarine; salt and pepper
Method
Sauté onion and garlic in heated oil
Add meat and mix well
Add the rest of ingredients and bring to a boil
Assembly
Spray a baking dish with cooking spray and sprinkle with bread crumbs. Add half of the potato mix, the soy meat filling spreading it evenly then add the other half of the potato mix. Top with cheese, bread crumbs and 3 tbsp. hot melted margarine
Bake in a 350° F preheated oven for 35 min. or until golden brown
Koshary Ingredients
4 cups cooked black Lentil
5 cups cooked rice
1/4 cup cooked noodles
1 pkg. (8 oz.) cooked elbow macaroni
4 Large onions chopped and browned in 3 tbsp. olive oil
1 can chick-peas drained for garnish
Salt, Pepper, and hot red pepper as desire
Red Sauce
2 tbsp. olive oil
1 large chopped onion
2 tbsp. tomato paste
2 tbsp. vinegar
3 cans or 16 Oz. tomato puree
Method
Sauté onion in heated oil then add the tomato paste
When the mixture heats up add the vinegar then the tomato puree
Simmer for 15 minutes
In a serving platter or a bowl mix all dry ingredients and top with the fried onions and chick-peas
Serve hot in bowls or cups and top with red sauce; may add red hot pep-per if desired
Assembly... Mix lentil with rice, place half the mixture in the prepared pan, top with half of the Elbow macaroni , then re-peat.
Top with tomato mixture as desire, then top with brown onion and chick-peas
Put in the oven for 20 minutes and serve
Zucchini & Cauliflower
Casserole
Ingredients
2 tbsp. olive oil
1 large onion chopped
1 tsp minced garlic
2 cups sliced zucchini
1 medium cauliflower
1/2 tsp fresh parsley
1/2 tsp fresh dill
1/2 cup vegetable broth
Salt and pepper
Method
Sauté onion and garlic in heated oil until tender
Add zucchini and cauliflower and mix
Add herbs and seasoning and vegetable broth; bring to a boil
Transfer mixture to oven pan and place it in a preheated 350°F oven for 20 minutes or until tender and golden brown
Serve hot with garlic bread or bread sticks
Makes approximately 5 servings
Stuffed Shells
Ingredients
2 tbsp. olive oil
1 small chopped onion
1/2 tsp minced garlic
1, 16 oz. pkg. baby spinach chopped
1 cup chopped mushroom
2 cups substitute cheese
Salt and pepper
1 cup tomato basil spaghetti sauce
1 pkg. cooked shells
Method
Sauté onion and garlic in heated oil
Add spinach, mushroom and seasoning and sauté well
Add cheese to the mixture and mix well with the vegetables
Stuff the shells with the vegetable cheese mixture and arrange in a baking dish pre-sprayed with cooking spray and sprinkled with bread crumbs
Generously spoon the tomato sauce on top of the shells
Bake at 350°F preheated oven for 20 minutes
Serve hot with garlic bread and or bread sticks
Makes approximately 6 servings
Vegetarian Enchiladas
Ingredients
40 Tortilla
3 tbsp. olive oil
1 tsp minced garlic
2 large chopped onions
1, 16 oz. pkg. baby spinach chopped
1, 16 oz. pkg. mushroom chopped
6 mixed peppers (green, yellow, red)
4 zucchinis sliced
White sauce
4 tbsp. Margarian
4 large tbsp. flour
Salt and pepper
1 Box vegetable broth
1 Bag white substitutes shred-ded cheese
1, 7 oz. can green diced, mild chilies
1 pkg. taco sauce
1 cup vegetarian sour cream
Method
Grill all vegetable lightly and Sautee spinach in oil and garlic set aside
In large wok heat margarine, add flour and mix until it dis-solves; add broth and taco sauce
When the mixture thickens, add the rest of the ingredient one after the other, stirring continu-ally
Assembly
Spread some sauce in the bottom of a foil tray or oven dish
Spread sauce on very lightly on tortilla, add grilled vegetable, and spinach, roll and place it end facing down it in foil pan; repeat until all the tortilla are done
Spread some of the sauce on top of the tortilla with a spoon and some shredded cheese
Bake at 350°F for 25 min or un-til golden brown
Serve hot
Vegetarian Chili
Ingredients
1 tbsp. vegetarian chili powder
2 tbsp. olive oil
1 small chopped onion
1 tsp minced garlic
1 medium tomato diced
1 can chili beans in chili sauce
1 can pinto beans
1, 8 oz. can of yellow corn
1/2 carrot diced
1/2 tsp cumin
1 can tomato puree
2 tbsp. tomato paste
Optional: Cilantro for garnishing
Method
In a sauce pan, heat oil and sauté onion and garlic
Add tomato paste, deiced tomato, and tomato puree
Add carrots, beans, drained corn and cumin and seasonings
Bring everything to a boil and simmer for 30 minutes
Garnish with cilantro and serve hot with Frito chips
Makes approximately 10 servings
Cabbage Rolls
Ingredients
1 medium cabbage
2 tbsp. olive oil
1 1/2 cups rice
1 tsp minced garlic
1 medium tomato diced
2 cups chopped mushroom
1 large chopped onion
1, 16 Oz. can tomato puree
5 tbsp. chopped parsley
1 tbsp. dill
1/2 tsp mint
1 cup tomato sauce
3 cups vegetable broth
Salt and pepper
PS: May use fresh & chopped in-stead of dried herbs
Method
Cut the end root of the cabbage head and place in boiling water
Carefully separate cabbage leaves (pieces) one at a time and place on a flat surface to drain and cool off
In a frying pan, heat oil and sau-té onions, mushroom and garlic until tender
Add rice, deiced tomato, pars-ley, dill, mint and seasoning;
mix well for few minutes then remove from heat
Flatten cabbage leaves or pieces by removing the thick veins and spoon mixture in the upper & middle point of the leave/piece
Fold the top then the sides and roll and arrange in a pot with rolled end facing down; repeat until all the leaves are done
Cover the rolls with vegetable broth and tomato sauce, bring to boil and simmer on low heat for approximately 30 min or until the leaves and rice are done
Serve hot with garden salad
Fried Cauliflower
Ingredients
1 medium cauliflower
5 tbsp. flour
1/2 cup vegetable broth
1 cup Almond milk
1 tbsp. onion powder
1 tsp garlic powder
2 tbsp. Dijon mustard
1 tsp Baking powder
Salt and pepper
Oil for frying
Italian bread crumbs
Method
Separate flowers from the cauli-flower head
In a mixing bowl combine all the above ingredients and mix well
Make a bed of Italian bread crumbs then dunk cauliflower one at a time few times in milk mixture and coat well with bread crumbs
In a frying pan heat oil and fry cauliflower on both sides (Use hot air fryer as a healthier op-tion)
Sauce
2 tbsp. margarine
1 tsp minced garlic
3 tbsp. maple syrup
2 tbsp. soy sauce
Salt and pepper
In a sauce pan heat all the in-gredient until thicken
Serve warm as a dip along with the fried cauliflower
Potato Balls
Ingredients
1 Ib. red potatoes boiled, peeled, and mashed
1/4 tsp red pepper
2 tbsp. olive oil
Salt and pepper
1 cup Italian bread crumbs
Oil for frying
Filling
1 medium chopped onion
2 tbsp. olive oil
1/2 tsp minced garlic
1, 16 Oz. can diced mushroom
Salt and pepper
Method
In a frying pan heat oil and sauté onion, garlic and mushroom until tender; season with salt and pepper
Season mashed potatoes and make balls, create a hole in the ball and stuff with the filling mixture then seal the hole
Roll the stuffed ball on a bed of Italian bread crumb and fry in heated oil until golden brown (Use hot air fryer as a healthier op-tion)
Serve hot with condiments and garden salad
Makes approximately 12 servings
Keba
Ingredients
1 cup burgle
2 tbsp. olive oil (and more oil for frying)
2 large potatoes boiled, peeled, and mashed
1 large diced onion
2 tbsp. coriander
1, 16 Oz. can diced mushroom
Salt and pepper
Parsley or cilantro for garnishing
Method
Soak burgle in hot water for 15 minutes
In a frying pan, heat oil and sauté onion and mushroom; season with salt and pepper and set aside
Drain burgle and mix with mashed potatoes; season with salt and pepper and coriander and refrigerate for one hour
Oil your hand well, make egg-shaped potatoes with the burgle pota-to mixture
Make a hole in the egg-shaped potato and fill it with mushroom on-ion mixture and close the hole
Fry stuffed potatoes in heated oil or in hot air fryer for a healthier option
Serve hot on a bed of chopped parsley with hummus, tahini and or green salad
Makes approximately 8 servings
Basmati Rice
Ingredients
1 cup Basmati rice washed
2 tbsp. olive oil
1 small onion diced
1/4 tsp fresh ginger
1/4 tsp coriander
1/4 tsp lemon zest
1/4 tsp cumin
1/2 cup roasted mixed nuts
2 1/2 cup vegetable broth
1 tbsp. brown sugar
Salt and Pepper
Method
In a Dutch pan heat oil and sauté onion and lemon zest
Add brown sugar, spices and mix well
Add the rice and mix well with the onion and spices; mixing continu-ously for 2-4 minutes
Add vegetable broth and bring the mixture to a boil
Let it simmer for 15 minutes or until the rice is cooked
Transfer to serving platter and serve hot either alone or along with steamed vegetables
Makes approximately 5 servings
Fried Rice
Ingredients
1 cup cooked rice
2 tbsp. olive oil
1 small onion diced
2 chopped celery sticks
1/2 cup shredded carrots
1/2 cup cooked peas
1 tsp soy sauce
1/4 tsp ground ginger
Salt and Pepper
Optional: 1 can water chest nut washed and drained
Method
Cook rice as per package instructions
Heat oil in wok or a frying pan then add vegetables, stir well for 1-2 minutes
Add rice and spices and continue to stir for 2 more minutes
Add vegetable broth and soy sauce and gently blend all ingredients together
Transfer to a serving platter and serve hot either alone or with fried tofu cubes
Makes approximately 5 servings
Nuts & raisin Rice
Ingredients
1 cup cooked rice with vermicelli
2 tbsp. olive oil
1/2 cup roosted mixed nuts chopped
1/2 cup raisins
1 tbsp. brown sugar
Salt and Pepper
Method
Heat 1 1/2 tbsp. oil in a Dutch pan
Add the vermicelli mixing continually until golden brown
Add rice and cook as per package instruction
In a frying pan heat the remaining 1/2 tbsp. oil and add sugar, spic-es, nuts and raisin and mix together
Add rice and mix well with the nuts spices mix
Remove from heat, transfer to a serving platter and serve hot alone or with vegetarian chicken tenders
Makes approximately 5 servings
Turmeric Rice
Ingredients
1 cup Basmati rice
2 tbsp. olive oil
1 tsp Turmeric
1/2 cup fresh or frozen peas
1/2 cup cubed carrots
2 cups vegetable broth
Salt and Pepper
Method
In a Dutch pan heat oil and sauté onion until brown
Add rice, turmeric, and vegetables mixing continually for few minutes
Add vegetable broth and bring it to a boil then let it simmer for 15 minutes
Transfer to a serving platter and serve immediately either alone or with steamed vegetables and or garden salad
Makes approximately 5 servings
Couscous with Walnut
Ingredients
2 cups cooked couscous
2 tbsp. olive oil
1 small red onion minced
1 can white tuna drained
1/2 cup cilantro
1 cup chick-peas
1/2 cup chopped walnuts
Salt and pepper
Method
Cook couscous as per package instructions
In a serving bowl fork tuna out of the can and chop into small pieces
Toss all ingredients together and serve either cold or at room tem-perature
Might serve with crackers, bread stick or pretzel sticks
Makes approximately 5 servings
Ingredient
4 cups flour
3 1/2 Quick rise yeast
2 tsp sugar
1/4 tsp salt
1 1/2 cup water (warm)
3 tbsp. oil
Fillings
Grilled and chopped mixed vegetables
Chopped broccoli and mushrooms with drops of salad dressing
Sautéed onion and garlic
Method
Combined flour, yeast, sugar, salt, and warm water
Pour oil into ingredients, and mix well until it forms a soft dough; cover and let it rest for 15 minutes
Cut the dough into 5-8 inch circles
Place 1 circle of dough on the baking sheet, top with fillings, layer with another circle of dough and sealing the edges with cold water; repeat
Bake in 350°F preheated oven for 15 minutes or until golden brown
Cut in halves and serve alone or with salad
Makes approximately 10 servings
Calzones