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From Chef Denis

Veggie Burger
Serve 6 to 8

6 oz Cooked brown rice
4 oz bulgur wheat
5 oz soft tofu
8 oz white mushroom
4 oz carrots cut in small dice (1/4 inch)
3 oz celery branch cut in small dice (1/4 inch)
6 oz spinach leaves
2 oz olive oil
½ cooking onion, chopped
Tamarind sauce to taste
Miss Dash seasoning to taste

In Teflon sauté pan stir fry mushroom, carrot, celery, spinach and onion with 10z olive oil. Transfer everything in food processor with rice, bulgur wheat, tofu and a dash of low sodium tamarind sauce and Miss Dash. Shape it to burger patties. Pan sear with 1 oz olive oil on both side.

Nutritional Analysis Per Serving
Calories-171.04 Carbohydrates-20.95g Calcium-45.52mg
Fat-8.27g (6.88g unsaturated) Fiber- 4.79g Iron-1.77mg
Protein-4.91 Cholesterol-0mg Sodium-186.76

Eggplant Caviar
Serve 6 to 8

2 large eggplants skin off and cut in 1-inch cubes
½ cooking onion, finely chopped
1 teaspoon of chopped fresh thyme
Lemon juice of 2 lemons
2 oz olive oil

In saucepan roast with olive oil the onion with fresh thyme and eggplant for 5 minutes, Add the lemon juice with 1 cup of water. Cook at cover for 10 to 12 minutes. Serve warm or cold

Nutritional Analysis Per Serving
Calories-95.98 Carbohydrates-8.16g Calcium-9.69mg
Fat-7.64g (6.12g unsaturated) Fiber-2.35g Iron-0.32mg
Protein-0.93g Cholesterol-0mg Sodium-3.06mg

Couscous Salad
Serve 5 to 6

10 oz instant couscous (coarse semolina)
10 oz hot water
½ cooking onion, finely chopped
1 lb sweet bell pepper
1 oz olive oil
2 ea lemon juice
Miss Dash to taste

In mixing bowl soak the couscous with hot boiling water for half hour. In saucepan sauté the bell pepper, and onion with olive oil. Add it to the couscous mixed together with lemon juice. Verify seasoning with some Miss Dash.

Nutritional Analysis Per Serving
Calories-325.81 Carbohydrates-55.94g Calcium-32.88mg
Fat-7.64g (6.37g unsaturated) Fiber-5.88g Iron-1.23mg
Protein-8.79g Cholesterol-0mg Sodium-9.29mg


© 2008 Bonnie Carroll, All Rights Reserved