Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [51]
TIP
For perfectly shaped burgers, get yourself a sheet of parchment paper. Put a 3-inch round cookie cutter on the parchment, spray with nonstick cooking spray, and place your veggie burger in there to mold it. Lift the cookie cutter and voilà!-a veggie burger that looks like it’s on TV. Lifestyles of the Rich and Famous, to be exact.
Forty-Clove Chickpeas & Broccoli
SERVES 4 • ACTIVE TIME: 15 MINUTES • TOTAL TIME: 50 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 170
Calories from fat: 40
Total fat: 4.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 27 g
Fiber: 8 g
Sugars: 5 g
Protein: 9 g
Cholesterol: 0 mg
Sodium: 590 mg
Vitamin A: 15%
Vitamin C: 180%
Calcium: 10%
Iron: 15%
O kay, there aren’t really forty cloves of garlic here, I just always liked how 40-Clove Chicken sounded. But there are ten and that’s still a lot! The idea of this recipe is to chop up your brocs and have everything in the oven within 15 minutes and then go start your Trapper John, MD marathon, paint your toenails, and check on the food every once in a while. When it does come out of the oven, you’ll have a scrumptious garlicky meal, complete with tender (but not mushy) roasted broccoli and chickpeas that turn deliciously creamy (but not mushy!). The garlic should turn tender and creamy as well, and its flavor will mellow and sweeten.
It’s nothing fancy, don’t serve it to your in-laws, but when I’m just hanging out and desperately need something healthy with hardly any effort, then many a night I’ve thrown this together.
1 pound broccoli, cut into large spears, stems chopped
in ½-inch pieces
10 cloves garlic, smashed (see tip)
1 (15-ounce) can chickpeas, drained and rinsed
2 teaspoons olive oil
½ teaspoon salt
Freshly ground black pepper
2 teaspoons lemon zest
1½ teaspoons dried oregano
1 cup vegetable broth
NUTRITION TIP
Garlic contains allyl sulfides, phytochemicals that may play a role in protection against heart disease and cancer, among other health benefits.
Preheat the oven to 400°F. Place the broccoli, garlic, and chickpeas in a 9 by 13-inch baking pan. Drizzle them with oil, spray with a little nonstick cooking spray, and toss to coat. Sprinkle with the salt, several pinches of pepper, and the lemon zest and oregano. Once again, toss to coat. Spray a bit more for good measure, then pop it in the oven.
Bake for about 30 minutes, flipping once. Remove from the oven, flip again, and add the vegetable broth. Use a spatula to scrape up any crisp bits of flavor from the bottom on the pan. Return the pan to the oven for another 15 minutes, or until the garlic cloves are nice and tender and the broccoli is browned in some places.
TIP
The cloves of garlic should remain relatively whole. To smash them, break the garlic into individual cloves, then on a hard surface lay your knife flat against the garlic and give your knife a whack. The skin should become loose. just peel it off and there’s your smashed garlic. Sometimes the clove breaks up more, sometimes less, but for this recipe anything goes.
Mushroom & Cannellini Paprikas
SERVES 4 • ACTIVE TIME: 20 MINUTES • TOTAL TIME: 30 MINUTES
(CAN BE MADE GLUTEN FREE IF SERVED ON ITS OWN OR WITH CAULlPOTS)
PER SERVING
(¼ RECIPE):
Calories: 170
Calories from fat: 20
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 27 g
Fiber: 7 g
Sugars: 5 g
Protein: 11 g
Cholesterol: 0 mg
Sodium: 490 g
Vitamin A: 10%
Vitamin C: 15%
Calcium: 8%
Iron: 15%
When I think of a dish that’s traditionally meaty and I don’t want to use the holy trinity (tempeh, tofu, and seitan), I usually reach for mushrooms. This dish is a perfect example. Mushrooms, wine, and garlic will have you reliving your Hungarian childhood. Make sure to get the smoked variety of paprika for that added depth of flavor. Serve over Scarlet Barley (page 69) or Caulipots (page 54).
1½ teaspoons olive