Read The Happy Herbivore Cookbook Online
Authors: Lindsay S. Nixon
The Happy Herbivore Cookbook (39 page)
NUTRITIONAL INFORMATION
Calories 394.5; Calories from Fat 69.8; Total Fat 7.7g; Cholesterol 0mg; Total Carbohydrate 72g; Dietary Fiber 12.3g; Sugars 7g; Protein 16.5g
Tamale CasseroleCalories 394.5; Calories from Fat 69.8; Total Fat 7.7g; Cholesterol 0mg; Total Carbohydrate 72g; Dietary Fiber 12.3g; Sugars 7g; Protein 16.5g
Serves 4
| Authentic tamales are far from healthy, and the corn husks can be difficult to work with. This recipe is not only healthy, it's very easy to prepare and it's still jam-packed with all the authentic Mexican flavors that make tamales so delicious. Complete this meal by serving it with Mexican Chorizo (pg. 147) and Spicy Greens (pg.184).
| Authentic tamales are far from healthy, and the corn husks can be difficult to work with. This recipe is not only healthy, it's very easy to prepare and it's still jam-packed with all the authentic Mexican flavors that make tamales so delicious. Complete this meal by serving it with Mexican Chorizo (pg. 147) and Spicy Greens (pg.184).
1 c chopped onion
4 garlic cloves, minced
1 green bell pepper,
seeded and diced
1
â
2
c mild salsa
1
â
2
c frozen yellow corn
1
â
2
c canned or cooked
black beans
1
â
4
c sliced black olives
1 tbsp chili powder
1 tsp dried oregano
1 tsp ground cumin
1 recipe Cornbread
batter, not cooked
(pg. 49), divided
hot sauce
salsa
4 garlic cloves, minced
1 green bell pepper,
seeded and diced
1
â
2
c mild salsa
1
â
2
c frozen yellow corn
1
â
2
c canned or cooked
black beans
1
â
4
c sliced black olives
1 tbsp chili powder
1 tsp dried oregano
1 tsp ground cumin
1 recipe Cornbread
batter, not cooked
(pg. 49), divided
hot sauce
salsa
1. Preheat oven to 400°F.
2.
Combine onion, garlic, and bell pepper in
1
â
4
cup of water in a saucepan over medium heat.
Combine onion, garlic, and bell pepper in
1
â
4
cup of water in a saucepan over medium heat.
3. Cook until water has mostly or completely evaporated and the onions are translucent.
4.
Combine all ingredients except Cornbread batter in a medium bowl and mix well to combine.
Combine all ingredients except Cornbread batter in a medium bowl and mix well to combine.
âº
Spoon mixture into a greased pie or casserole dish.
Spoon mixture into a greased pie or casserole dish.
6.
Pat down firmly with a spatula.
Pat down firmly with a spatula.
â¼
Divide Cornbread batter in half, reserving half to make muffins or a small loaf later.
Divide Cornbread batter in half, reserving half to make muffins or a small loaf later.
8.
Pour remaining half over top of mixture in a thin layer. Don't attempt to overfill with excess batter because it won't cook evenly and the casserole will be too bready.
Pour remaining half over top of mixture in a thin layer. Don't attempt to overfill with excess batter because it won't cook evenly and the casserole will be too bready.
â¾
Bake for 20 to 25 minutes, until a toothpick inserted into the center comes out clean.
Bake for 20 to 25 minutes, until a toothpick inserted into the center comes out clean.
â¿
Serve with hot sauce and room-temperature salsa.
Serve with hot sauce and room-temperature salsa.
NUTRITIONAL INFORMATION
Calories 259; Calories from Fat 21.5; Total Fat 2.4g; Cholesterol 0mg; Total Carbohydrate 53.4g; Dietary Fiber 6.8g; Sugars 5.6g; Protein 8.6g
Calories 259; Calories from Fat 21.5; Total Fat 2.4g; Cholesterol 0mg; Total Carbohydrate 53.4g; Dietary Fiber 6.8g; Sugars 5.6g; Protein 8.6g
Mix & Match: Vegetables, Grains, & Beans
Serves 4
|
Pictured opposite
| My husband's former roommate turned me on to cooking with dressing. He marinated his meats in dressings, and so I tried it with tofu. One good experiment led to another and now I'm cooking with dressings every chance I get. I love fresh asparagus when it's in season, and the tang of balsamic vinegar complements asparagus beautifully. You can also substitute a good-quality balsamic vinegar for the dressing if you prefer.
|
Pictured opposite
| My husband's former roommate turned me on to cooking with dressing. He marinated his meats in dressings, and so I tried it with tofu. One good experiment led to another and now I'm cooking with dressings every chance I get. I love fresh asparagus when it's in season, and the tang of balsamic vinegar complements asparagus beautifully. You can also substitute a good-quality balsamic vinegar for the dressing if you prefer.
1 brunch asparagus
salt, to taste
pepper, to taste
fat-free balsamic
vinaigrette
salt, to taste
pepper, to taste
fat-free balsamic
vinaigrette
1. Preheat oven to 425°F.
2. Trim woody bottoms off of asparagus, about the bottom one-third.
3. Place asparagus in a 13 x 9-inch baking dish, spear heads facing each other in the center.
4. Lightly spray with cooking spray, flip, and lightly spray again.
5. Sprinkle with salt and pepper as desired and bake for 15 minutes, or until bright green and fork-tender. You may cook them longer if you prefer a more tender asparagus.
6. Once plated drizzle with balsamic vinaigrette.
NUTRITIONAL INFORMATION
Calories 28; Calories from Fat 1; Total Fat 0.1g; Cholesterol 0mg; Total Carbohydrate 6.4g; Dietary Fiber 2.4g; Sugars 3.1g; Protein 2.5g
Calories 28; Calories from Fat 1; Total Fat 0.1g; Cholesterol 0mg; Total Carbohydrate 6.4g; Dietary Fiber 2.4g; Sugars 3.1g; Protein 2.5g
Serves 4
| Don't be fooled by the term “pudding.” The texture of this Appalachian dish is more like creamed corn meets quiche than that of dessert pudding. The outer layer is just firm enough that you can cut into it like a quiche, but it becomes smooth and velvety once you take a bite. It's so rich and decadent you'll deny it's healthy. Serve it with Spicy Greens (pg. 184), Charleston Red Rice (pg. 192), Southern-Style BBQ (pg. 256), or with a Salty Dog Salad (pg. 181).
| Don't be fooled by the term “pudding.” The texture of this Appalachian dish is more like creamed corn meets quiche than that of dessert pudding. The outer layer is just firm enough that you can cut into it like a quiche, but it becomes smooth and velvety once you take a bite. It's so rich and decadent you'll deny it's healthy. Serve it with Spicy Greens (pg. 184), Charleston Red Rice (pg. 192), Southern-Style BBQ (pg. 256), or with a Salty Dog Salad (pg. 181).
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