| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | Digest, Mcd/c, Fatfree | 1 | Servings | |
INGREDIENTS
| 1 | lg | Onion, chopped |
| 1/4 | ts | Garlic powder |
| 1/2 | lb | Mushrooms, chopped |
| 2 | ts | Cornstarch mixed w/ 1/4 cup cold water |
| 1/2 | c | Water |
| 2 | c | Cooked garbanzo beans |
| 1 1/2 | c | Diced carrots |
| 1 1/2 | c | Frozen peas, thawed |
| 3/4 | c | Diced celery |
| Mashed potatoes (recipe follows) | ||
| 1/2 | bn | Spinach, washed and trimmed (about 2 cups) |
| 2 | c | Low-fat soy milk |
| 1 | tb | Soy sauce |
| 1/2 | tb | Parsley Patch seasoning, general blend |
| 1 | min. remove from heat. |
INSTRUCTIONS
Preheat oven to 325 degrees F. Place the onion and mushrooms in a large pot with the water. cook, stirring, for 5 min. add the carrot and celery, and continue to cook, stirring frequently, until the carrot and celery are tender, about 10 min. add the spinach, cover, and steam until wilted, about In a separate saucepan, mix soy milk with the soy sauce, Parsley Patch, and garlic powder. add the cornstarch mixture and cook, stirring, until the mixture boils and thickens. add to the vegetable mixture, then stir in the garbanzos and peas. Spoon into six to eight individual casserole dishes. top with mashed potatoes and sprinkle with paprika. bake for 30 min. or until golden. From: ESILVA@ada.npt.nuwc.navy.mil Fatfree Digest [Volume 8 Issue 48] June 9, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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