5.5 pts plus
* Exported from MasterCook *
Cauliflower, Brussels Sprouts and Red Beans With Lemon and Mustard
Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)
Vegan WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium cauliflower
2 teaspoons Dijon mustard
2 tablespoons fresh lemon juice
1/4 cup water -- stock or drained cooking liquid from the accompanying grain (optional)
2 tablespoons extra virgin olive oil
3/4 pound brussels sprouts -- trimmed and quartered
Salt and freshly ground pepper to taste
1 can red beans -- drained and rinsed
2 tablespoons chopped fresh dill
To serve: -- Suggested grain for serving: quinoa (1/2 to 3/4 cup per person)
To serve: -- Optional: Lemon-flavored olive oil for drizzling
1. Quarter and core the cauliflower, then slice thin so that it falls
apart into small, thin pieces. Whisk together the Dijon mustard, lemon
juice, 1 tablespoon of the olive oil, and water or stock in a small bowl
and set aside.
2. Heat the olive oil over medium-high heat in a well-seasoned wok or in a
large, heavy nonstick skillet. Add the cauliflower and brussels sprouts
and cook, stirring often, for 5 minutes, until the vegetables are seared
and beginning to soften. Add salt and pepper and continue to cook,
stirring or tossing (as you would a stir-fry), for another 5 minutes, or
until the cauliflower and the brussels sprouts are just tender and
flavorful.
3. Add the beans, dill and lemon-mustard mixture and stir together for
another minute or two. Taste, adjust seasonings, and remove from the heat.
Serve with quinoa or another grain of your choice. If desired, add a
drizzle of lemon-flavored olive oil to each serving.
Yield: 4 servings.
Advance preparation: This is best served right away, but you could make
the dish through Step 2, remove from the heat and let sit for up to an
hour, then reheat and proceed with Step 3.
Nutritional information per serving, with the quinoa: 348 calories; 1 gram
saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0
milligrams cholesterol; 52 grams carbohydrates; 14 grams dietary fiber;
322 milligrams sodium (does not include salt to taste); 16 grams protein.
Nutritional information per serving, without the quinoa: 237 calories (27%
fat); 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams
monounsaturated fat; 0 milligrams cholesterol; 32 grams carbohydrates; 12
grams dietary fiber; 315 milligrams sodium (does not include salt to
taste); 12 grams protein.
You can cook this beautiful, lemony skillet dinner in a well-seasoned wok
or a heavy nonstick pan. You'll get the best seared flavor in a wok. Serve
with quinoa.
I made two great discoveries while coming up with these simple and
delicious vegetarian skillet suppers. One is that a wok should not be
limited to Asian stir-fries. A well-seasoned carbon steel wok makes a
great natural nonstick pan that you can get hot enough to obtain a
wonderful seared flavor when you cook vegetables, no matter what the
seasonings. The other thing I discovered is that the cooking water drained
off from cooked barley or brown rice can be added to cooked vegetables the
way pasta cooking water is sometimes used to moisten and add texture to an
accompaniment. The starch in the nutrient-dense water enriches the
vegetables like a sauce. Just add more water than the usual proportion
that you'd use – say a quart for a cup of brown rice or barley, and drain
the grains through a strainer set over a bowl when they're tender.
Feb 6, 2012
Source:
"Recipes for Health, New York Times, Feb 6, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
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Per Serving (excluding unknown items): 256 Calories; 7g Fat (25.0%
calories from fat); 14g Protein; 37g Carbohydrate; 15g Dietary Fiber; 0mg
Cholesterol; 70mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1
1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
