favorite recipes from moosewood low-fat favorites

posted these on the weight loss forum too...

caribbean stew & jerk tofu (separate recipes, so you could do this on their own too)

caribbean stew (makes 4-6 7.5oz servings = 147 cals, 3.6g prot, 2.2g fat, .3g sat fat, 30.4g carb, 0 mg chlstrl, 4.4g fiber)
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1 large onion, chopped (about 2 cups)
1/2 tsp salt
2 tsp veg oil
1/2 tsp dried thyme
1/2 tsp ground allspice
1 minced fresh chili (seeds removed)
1 large sweet potato, chunked (about 2 cups)
2 cups water of veggie stock
2 small zucchini, chunked (about 2 cups)
1 1/2 cups undrained canned tomatoes, chopped/diced
4 cups loosely packed shredded kale (we used lacinato/dinosaur)
1 tbs fresh lemon or lime juice
2-4 tbs chopped fresh cilantro
salt to taste

sprinkle onions w/ salt. in covered soup pot,. sauté the onions in the oil for 7 mins, stirring. add thyme, allspice, chili. continue to cook for 1-2 mins. add sweet potatoes and water/stock. simmer, covered, for 5 mins. add zucchini and tomatoes w/ juice and simmer for 10-15 mins, until veggies are just tender. add kale and cook another 5-10 mins. add lemon or lime juice, cilantro, & salt to taste.


jerk tofu (makes 6 7oz servings = 151 cals, 13.1g prot, 7.4g fat, 1.1g sat fat, 11.7g carb, 0 mg chlstrl, 2.6g fiber)
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2 cakes firm tofu (12-14 oz)
1 med onion, chunked (about 1/2 cup)
3 fresh chilis (seeds removed)
3 tbs soy sauce
1/4 cup red wine vinegar
2 tbs brown sugar
2 tsp grated fresh ginger
2 garlic cloves, minced or pressed
1 tsp dried thyme
1 tsp ground cloves
1 tsp ground cinnamon
1/2 tsp ground black pepper

press tofu between two plates, weighted w/ a book or heavy object. edges of tofu should bulge slightly. let stand for at least 30 mins. meanwhile, prepare jerk sauce by putting remaining ingredients into blender/food processor. blend until smoother. preheat over to 400. drain pressed tofu. cut each cake into 3 slices. stack the slices and then cut through all three layers on the two diagonals, making an X (this will make 12 triangular pieces). toss the tofu in the jerk sauce and place in an unoiled 8 x 12 nonreactive baking dish. back for 1 hr, turning tofu every 20 mins.

penne w/ creamy walnut sauce (makes 6 14oz servings = 470 cals, 28g prot, 10.3g fat, 2.6g sat fat, 67.4g carb, 11 mg chlstrl, 6.1g fiber)
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10 oz fresh spinach, steamed
1/2 cup walnuts, toasted, coarsely chopped
2 cups low-fat cottage cheese
1 garlic clove, minced or pressed
1/4 cup parmesan cheese, grated
1/4 cup loosely packed chopped fresh basil
1/2 tsp salt
ground black pepper to taste
1 - 1.5 lbs penne (we used bionature whole wheat, really yummy)
1 head broccoli, steamed

wash and steam spinach. toast walnuts. in a food processor, blend cottage cheese, parmesan, garlic, basil, walnuts, salt, and spinach. add pepper to taste. cook pasta, drain. steam broccoli. top pasta w/ spinach-walnut sauce and top w/ broccoli spears.


persian split pea and barley stew (9 oz serving, 252 calories, 10.9g protein, 1g fat, 53g carb, .2g sat fat, 0mg cholesterol, 0g fiber)

1/2 cup raw barley
1 bay leaf
1 large clove garlic
4 cups water
1 cup dried yellow split peas
1 ts ground cardamom
1/2 tsp ground cinnamon
1 cup courely chopped onions
1 cup carrots, cut into 1-inch chunks
2 cups potatoes, cut into 1-inch chunks
1 1/2 tsp salt
pinch of cayenne
2 cups veggie stock
2 cups chopped tomates (or canned diced)
2 tbs currants
1/4 cup minced fresh parsley
2 tbs fresh lemon juice
salt and ground black pepper to tasle

in a medium sauce pan, bring barley bay, garlic, and 2 cups water to a boil. reduce heat and simmer for 15 mins. add split peas, spices, and remaining 2 cups water. simmer, covered, for 45 mins or until barley and split peas are soft. stir as needed. while cooking, place the onions, carrots, potatoes, salt, cayenne, and stock in a large saucepan. bring to a boil, reduce heat, and simmer, covered, for 10 mins. stir in tomatoes and currants and continue to simmer for 10 more mins. until the veggies are tender. add barley and split pea mixture/ stir in parsley, lemon juice, and salt and pepper. discard bay leaf.

serve w/ garlic yogurt (1/2 cup nonfat yogurt, 2 minced small garlic cloves, pinch of salt. .7 oz serving, 11 calories, 1.1g protein, 0g fat, 1.5g carb, 0g sat fat, 0mg cholesterol, 0g fiber)