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CATEGORY CUISINE TAG YIELD
Eggs, Dairy, Vegetables Vegetarian Menu 3 Servings

INGREDIENTS

Olive oil spray
1 Zucchini
1 Parsnip
1 Carrot
1/4 c Egg Beaters® 99% egg
substitute
1/2 c 1% low-fat milk
1/2 c Flour, rounded
2 T Pesto sauce, your choice
1 pn Salt
Onion gravy mix
ts Canola oil
Sweet onion, sliced into
Mushrooms, chopped
lg Garlic clove, sliced
1 c Vegetable broth, low salt
1 c Coffee, mixed with
tb Cornstarch
1 c Red bell pepper, tiny dice
2 lb Potatoes, cook mash with
1 ts Butter
1 c 1% low-fat milk
oz Peas, or other green

INSTRUCTIONS

~---------------------OR---------------------------  :          --
rings  :          -- optional  ~-----------------SIDE
DISHES-----------------------  :          -- vegetable  Preheat oven to
425F / 220 C (gas 7). Cut the zucchini, parsnip,  carrot into sticks or
1/3" julienne. Spray a four-cup Yorkshire  pudding tin and place in the
oven for 1 to 2 minutes. Remove from  oven and distribute the
vegetables in the cups. Return to oven and  bake about 10 to 12 mins.
Meanwhile, make the batter and beat until  very smooth. Pour batter
over the roasted vegetables and bake for 15  mins.  Onion gravy:
Meanwhile, make an onion gravy from a mix or use the  ingredients
listed. --[Saute the onion in the oil until carmelized or  nicely
browned. Add mushroon and cook 1 min then add the broth and any  other
seasoning you would like to deepen the flavor: a little black  bean
sauce, or soy, or Worchestershire, or dried onion, etc. Add the  diced
red pepper for color. Then thicken with as much of the
coffee-cornstarch mixture as needed.]-- Keep warm.  Whip up some
potatoes. Cook peas.  Serving: Place the pan cake downside up to show
off the browned  vegetables. Mound potatoes along side. Top both with
gravy. Spoon  some peas into the remaining wedge of space on the plate
and serve at  once. One third has about 463 cals, 10.4 g fat, or 19.8%
cff (MC3).  Tips * If there are too many vegetables to be browned by
the tin,  dice the leftover and mix with the gravy. * If the pancakes
are  thicker than about 3/4", then increase the oven temperature to
450F  and cook for the required time. * Or adjust the time, but do not
increase oven higher than 450F.  Sent to members of eat-lf 12 Ap 1997
by patH (phannema@wizard.ucr.edu)  NOTES : The goal is to bake a
"pancake" about 3-1/2 inches across and  1/2" deep; or adjust the
baking time.  The recipe recommends a  Yorkshire pudding tin. But
individual casseroes might be used.  We  tested the recipe with a
six-cup "Texas muffin" tin. The batter was  stretched to fill all six
cups. We chose a vegetable pesto (sun dried  tomato) over the usual
herby one (basil). Recipe by: BBC Vegetarian  Magazine: Good Food March
1997 Posted to Digest eat-lf.v097.n098 by  PATh
<phannema@wizard.ucr.edu> on Apr 12, 1997

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 38
Calories From Fat: 7
Total Fat: <1g
Cholesterol: 1.7mg
Sodium: 171.1mg
Potassium: 248.9mg
Carbohydrates: 4.8g
Fiber: <1g
Sugar: 3.8g
Protein: 3.1g


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