| CATEGORY |
CUISINE |
TAG |
YIELD |
| Eggs, Dairy, Vegetables |
Vegetarian |
Menu |
3 |
Servings |
INGREDIENTS
|
|
Olive oil spray |
| 1 |
sm |
Zucchini |
| 1 |
sm |
Parsnip |
| 1 |
sm |
Carrot |
| 1/4 |
c |
Egg Beaters® 99% egg substitute |
| 1/2 |
c |
1% low-fat milk |
| 1/2 |
c |
Flour, rounded |
| 2 |
tb |
Pesto sauce, your choice |
| 1 |
pn |
Salt |
|
|
Onion gravy mix |
| 1 |
ts |
Canola oil |
| 1 |
|
Sweet onion, sliced into rings |
| 4 |
|
Mushrooms, chopped |
| 1 |
lg |
Garlic clove, sliced, optional |
| 1 1/2 |
c |
Vegetable broth, low salt |
| 1/2 |
c |
Coffee, mixed with |
| 1 |
tb |
Cornstarch |
| 1/4 |
c |
Red bell pepper, tiny dice |
| 2/3 |
lb |
Potatoes, cook, mash with |
| 1/2 |
ts |
Butter |
| 1/4 |
c |
1% low-fat milk |
| 6 |
oz |
Peas, or other green vegetable |
INSTRUCTIONS
BATTER
OR
SIDE DISHES
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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