You can enjoy a delectably healthy holiday feast and all the fixings with less than 1 gram of saturated fat per serving. (All nutrition analyses are rounded to above or below the .5 g level. The actual saturated fat is .7 g.) Create a bountiful, meatless Thanksgiving celebration that is easy to prepare, as delicious as the traditional meal, and extremely cost-effective.
12 Generous Servings
5 16-ounce packages firm, water-packed tofu
1V2 teaspoons olive oil 4 cloves garlic, minced 1 medium yellow onion, chopped
1 stalk celery, chopped, with leaves V4 cup chopped red bell pepper
2 ounces portobello mushrooms, diced
1 10-ounce package cubed herb stuffing mix
2 tablespoons mellow white miso
V3 cup dry sherry
V2 cup tamari
2™3 cup fresh orange juice
1 cup chicken-flavor vegetarian broth 1 teaspoon Dijon mustard 1 teaspoon granulated garlic
2 tablespoon olive oil
3 tablespoons whole wheat flour
1V2 cups chicken-flavor vegetarian broth, boiling
V2 cup nutritional yeast 1 teaspoon granulated garlic
The Day Before: Drape a cheesecloth over a 12-inch colander, allowing the sides to overlap, and set over a larger bowl. Set aside. Mash tofu thoroughly, crumble into prepared colander, and fold cheesecloth over the top. Position a deep bowl inside the colander over cheesecloth-covered tofu, and weigh it down with something that weighs at least 5 pounds. Place in refrigerator overnight.
For the stuffing: Heat oil in a large saucepan over medium-high heat. Add garlic, onion, celery, bell pepper, and mushrooms. Cook mixture for 5 minutes, then add stuffing mix, broth, cranberries, and sage. Stir to moisten, remove from heat, and set aside.
For the basting mixture: Blend miso with sherry in a liquid measuring cup. Add tamari, juice, broth, mustard, and garlic. Blend, and set aside.
Preheat oven to 400°.
his produces a fabulous holiday meal! The crumbling and Oil spray baking pan lined with foil. Remove tofu from pressing technique, coupled with a refrigerator and remove 5-pound weight from top bowl.
Open the cheesecloth cover. Scoop out a portion of the tofu leaving a 1-inch wide shell. Fill the hollowed shell with stuffing, reserving extra stuffing to cook separately.
Cover with remaining tofu and pat down firmly. Place the prepared baking pan over the colander, face-down. Invert, i i i f
• 1 «-Jf Li- A-JJ large colander, oi graduating sizes, turning the stuffed tofu onto baking pan, flat side down.
Baste with a third of the basting mixture, cover roast with foil, and bake for 1 hour. Remove foil, baste with half of remaining mixture. Bake, uncovered, for one more hour, basting again halfway through. (Cook extra stuffing on stovetop for 20 minutes.)
For the gravy: Heat oil in a medium saucepan for 1 minute over mediumhigh heat. Add flour and stir to form a paste. Lower heat and gradually add broth, stirring constantly. Add nutritional yeast and garlic, and simmer for 5 minutes, stirring occasionally.
Remove roast from oven and set aside for 10 minutes. Garnish with fresh herbs at the center (sage leaves are nice). Slice into wedges and serve with gravy and additional dressing.
flavorful hasting mixture and delicious stuffing, yield a delectable roast with all the flavor and texture you expect from a holiday entrée. You ©will need two large bowls and a that can be stacked with the colander fitting in the middle. A large cheesecloth and heavy weight are also necessary.
Nutrition Analysis: per 2^/4-cup serving with stuffing and gravy
Enlightened Holiday Roast Protein 25 g, carbohydrate 37 g, fiber 4 g, fat 11 g, saturated fat 1 g, cholesterol 0 mg, calcium 195 mg, sodium 990 mg Calories 335: from protein 29%, from carbohydrate 43%, from fat 28%
Traditional Roast Turkey Protein 58 g, carbohydrate 24 g, fiber 1 g, fat 32 g, saturated fat 11g, cholesterol 177 mg, calcium 84 mg, sodium 1098 mg Calories 631: from protein 38%, from carbohydrate 15%, from fat 47%
Stuffed Grape Leaves
A popular Middle Eastern dish, rice^filled grape leaves are usually served at room temperature with lemon wedges and dipping sauce.
1 cup white basmati rice V3 cup pine nuts
10 cloves garlic, minced, divided V2 cup thinly sliced scallions 1 12-ounce package vegetarian ground beef alternative 1 14V2-ounce can Mexican-style stewed tomatoes, coarsely chopped
1 12.3-ounce package lite silken tofu
3 cloves garlic, peeled 1 tablespoon olive oil V2 teaspoon tamari lite
V3 cup golden raisins 1 teaspoon ground cinnamon V2 teaspoon ground allspice V2 cup chopped flat-leaf parsley V2 cup boiling water
1 16-ounce jar grape leaves juice of 2 fresh lemons
2 cups boiling water lemon wedges
3 tablespoons mellow white miso V4 cup dry sherry juice of 1 lemon
4 teaspoons nutritional yeast
ed and Rose Marie Staff, friends from Wood Ranch, California, showed me how to make this Lebanese appetizer with the unique molded presentation.
For the filling: Rinse rice thoroughly and place in a bowl. Cover with cold water and set aside for 30 minutes.
Place pine nuts in a dry medium pan and toast over medium heat for 3 to 5 minutes, shaking pan vigorously, until nuts are fragrant and lightly browned. Set aside.
Heat oil in a medium saucepan over medium-high heat for 1 minute. Add 4 cloves minced garlic and scallions, and sauté for 3 minutes. Add vegetarian beef and cook mixture for 5 minutes, stirring occasionally. Drain rice and add to the pan. Pulse chopped tomatoes in food processor and add to the pan with the raisins, cinnamon, allspice, parsley, and boiling water. Cook for 10 minutes, or until most of the liquid is absorbed and the rice is softening but not fully cooked. Stir in the toasted pine nuts and set aside to cool.
For the dipping sauce: Place tofu in food processor and process until smooth. Add garlic, olive oil, and tamari. Blend. Place miso in a small bowl, "cream' with sherry, and add to the tofu mixture with the lemon juice and nutritional yeast. Cover and keep refrigerated until ready to use.
Rinse grape leaves in cool water over a colander and remove stems with a sharp knife. Work in batches, laying the leaves flat on a work surface, shiny side down. Place a tablespoonful of filling closer to the stem end of the leaf and roll up, folding the sides in as you go. Do not roll tightly, as the rice will expand during cooking.
Line a medium saucepan with additional grape leaves, overlapping them and draping them over the edges of the pan. Place the filled leaves in the pan, seam side down, arranged in a circular pattern. Drizzle with some of the lemon juice, and sprinkle generously with some of the remaining minced garlic. Top with a second layer of filled grape leaves, arranged in an opposite pattern. Top with lemon and garlic as before, and repeat layering until all of the filled leaves are in the pan. Fold the leaves overlapping the edges of the pan in over the top layer, and cover with additional grape leaves, tucking them down inside the pan with a spatula. Pour the boiling water over all, and top with a heavy plate. Simmer gently over low heat for 45 minutes or until rice is cooked and leaves are tender. Remove plate and set aside to cool. After leaves are cool, invert the pan onto a plate. The stuffed leaves should remain in a perfect mold. Serve at room temperature with dipping sauce and lemon wedges.
Nutrition Analysis: per serving (3 stuffed leaves)
Enlight ened Stuffed Grape Leaves Traditional Stuffed Grape Leaves
Protein 15 g, carbohydrate 27g, fiber 7 g, fat 1 g, Protein 13 g, carbohydrate 28 g, fiber 2 g, fat 17 g, saturated fat 0 g, cholesterol 0 mg, saturated fat 5 g, cholesterol 31 mg, calcium 67 mg, sodium 515 mg calcium 334 mg, sodium 235 mg
Calories 181: from protein 33%, Calories 305: from protein 16%, from carbohydrate 61%, from fat 6% from carbohydrate 35%, from fat 49%
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