Spicy Baked Linguine

Ingredients: 

1 lb Uncooked linguine

1 tb Sunflower or vegetable oil

1 md Sized zucchini; cut into 1-inch chunks

1 lg Red bell pepper; cut into 1-inch chunks

26 oz Light spaghetti sauce

1 c  Salsa

3/4 c  Shredded reduced-fat mozzarella cheese

Methods:

Preheat the oven to 350F. Cook the linguine according to the package directions; drain, rinse, drain again, and set aside. Meanwhile, heat the oil in a soup pot over medium-high heat; add the zucchini and bell pepper. SautE for 6 to 8 minutes, or until tender. Stir in the spaghetti sauce and salsa, then add the linguine and mix well. Place in a 9" x 13" baking dish that has been coated with nonstick cooking spray. Top with the mozzarella cheese and bake for 25 to 30 minutes, or until the cheese is melted and golden.

Spicy Adzuki Bean Stew with Spinach

Ingredients: 

1/2 c  Dry adzuki beans

4 c  Water

1 tb Canola oil

1 md Yellow onion; chopped

5    Garlic cloves; minced

1 lb Sweet potato; cut into bite-size pieces 1-1/2-cups

1 c  Carrot; cut into bite-sized pieces

4    Inches ginger; finely chopped

2 tb Tamari soy sauce; or more to taste Cayenne pepper

2 c  Spinach leaves; young

1/4 c  Coconut milk light; optional

2 c  Cooked basmati rice; hot

CONDIMENTS

Yogurt; mixed with

Mango chutney

Tamari soy sauce

Methods:

Sort through the beans for stones, which should be discarded. Rinse the beans and place them in a large pot with the water, partially cover with a lid, and bring to a simmer.Heat the oil in a large wok or saute pan . Add the onion, garlic and cook over high heat for 3 to 4 minutes. Stir in the sweet potatoes and carrots. Continue to cook over high heat for 5 minutes, stirring frequently. Remove from the heat and add to the pot of beans. Stir in the ginger, cover with the lid and continue to simmer for a total of 40 minutes, until the beans,

carrots and potatoes are soft. Midway, after about 20 minutes you can add tamari soy and pepper; taste to see if there is enough ginger. It should be very spicy. The strength of ginger varies depending on its freshness. Addmore if needed. Just before serving, while the rice is standing, add two handfuls of spinach leaves and simmer; when wilted but still bright green, turn off the burner and add the coconut milk. Stir to heat through. Serve with the rice in a wide shallow bowl. Pass the condiments.

  

ABOUT THE DISH: This stew was adapted from *Bettina Vitell's A TASTE OF HEAVEN AND EARTH (Harper: 1993) Here we added spinach to make it a One-Bowl meal. The coconut milk is optional: it added another layer of flavor. Use

lots of ginger, the spicier the better. Don't be afraid of the Tamari soy.Tamari adds depth. We served with chilled pear slices. A good variation might be to substitute delicata squash for the carrot. Pat Hanne (Kitpath) Mc-PER SERVING: 421 cals, 6 fat. (13% cff) See also:http://wizard.ucr.edu/~phannema/

  

ABOUT ADZUKI BEANS -- sweet and flavorful small dry commonly red beans grown in Japan and the US. They are quick to cook and the easiest of all beans to digest. They make delicious soups and stews, and are wonderful in

salads.In Japan, there are many varieties; some beans are made into sweets.

Spiced Zucchini and Peas in Tomato Sauce (Torai

Ingredients: 

1/2 c  Chopped red onions

3    Garlic cloves; minced

1    Celery rib; sliced

2 tb Canola oil

1/2 ts Tumeric

1/2 ts Cumin powder

3 c  Cubed zucchini

2 1/2 c  Tomato sauce

1 c  Frozen peas

3 pn Cayenne pepper

Methods:

Saute onions, garlic, and celery in oil for 2 minutes.Add tumeric, cumin and zucchini.  Cook over medium heat for 5 minutes.Add tomato sauce, peas and cayenne pepper and cook until zucchini is tender, about 15 minutes.

  

Per serving: 109 cal, 4 g prot, 51 mg sod, 15 g carb, 5 g fat, 0 mg chol, 67 mg calciumHINT: Use chopped fresh or canned tomatoes instead of tomato sauce.

Spiced Vegetable Pakoras with Mango Relish

Ingredients: 

1 sm Eggplant cut into 1/4-inch slices

1 ts Salt

2 md Zucchini cut into 1-inch slices

12    Cauliflower florets

6 lg Button mushrooms wiped and cut in half

1 1/3 c  Chick-pea flour OR- all-purpose flour

1 tb Chopped fresh coriander

1 ts Salt

2 ts Curry powder

1 tb Olive oil

1 tb Lemon juice

3/4 c  -Ice water, more if needed Vegetable oil  for deep-frying

GARNISH

Lemon wedges

Coriander or parsley

MANGO RELISH

1/4 c  Medium-sweet sherry

1/4 c  -Water

1/4 c  2hite wine vinegar

2 tb Sugar

1    Cinnamon stick

1    Star anise

1/2 ts Salt

1 pn Ground mace

1    Mango peeled, pitted and diced

1 sm Red bell pepper seeded and diced

1 tb Lemon juice

Methods:

Place the eggplant in a colander, sprinkle with the salt, and let drain while preparing the other vegetables. Blanch the zucchini and cauliflower florets separately for 2 minutes in boiling water.  Drain, refresh under cold water, and dry well. Rinse the eggplant and pat dry.

  

Combine the flour, coriander, salt, and curry powder in a large bowl.Gradually beat in the oil, lemon juice, and water until the batter is the consistency of heavy cream. Alternatively, place all the ingredients - except the water - in a food processor, and with the motor running, pour the water through the funnel until you have the right consistency.

  

Heat 4 inches of oil in a deep, heavy-bottomed saucepan to 350 degrees F.Lightly whisk the batter and dip the vegetables in batches of 5 to 6, then slip them carefully into the hot oil. Fry the pakoras for 2 to 3 minutes on each side, turning them with a slotted spoon. Remove from the pan, drain on paper towels, and keep warm in a moderate oven while you cook the remaining pakoras. Allow the oil to come back to 350 degrees F between batches.

  

When all the vegetables are ready, garnish with lemon wedges and coriander or parsley and serve at once with the mango relish.

  

MANGO RELISH:  Place the sherry, water, vinegar, sugar, cinnamon, star anise, salt, and mace in a small, heavy-bottomed saucepan. Bring to a boil and simmer over medium heat for 5 minutes. Add the mango, bell pepper, and lemon juice; lower the heat and simmer for 5 minutes more. Remove from the heat and let cool completely. Spoon into a screw top jar and refrigerate until required.

Spiced Tomato Sunset

Ingredients: 

1 lg Can V-8 or tomato juice

2 ts Horseradish, prepared

1 tb Vegetarian Worcestershire sauce

1 sm Lemon; thinly sliced Hot pepper sauce to taste Freshly ground pepper to taste

Methods:

Combine all ingredients and stir well. Cover and chil.May be served hot in mugs or cold over lots of ice.

Serves 8.Per serving: 29 cal; 0.8 g prot; 0 fat; 7 g carb; 0 chol; 59 mg sod; 1 gfiber; vegan