| 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)
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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