Low Fat Vegetable Recipes

Ingredients:

1 * * * * seasoning mix * *
1 1/2 tsp onion powder
1 tsp salt (omit if canned stock
1 is used)
1 tsp sweet paprika
1 tsp garlic powder
3/4 tsp dry mustard
1/4 tsp black pepper
1/4 tsp white pepper (i didn't have
1 any)
1 * * * * ingredients * * *
2 cup chopped onion, in all
1 cup chopped celery, in all
4 cup fresh corn kernals, in all
1 (see below)
2 cup stock, in all (or one 14.5
1 oz can of stock)
1/2 cup apple juice
1/2 cup prune juice (or one 5.5
1 oz can)
1 red bell pepper, chopped
1/2 cup evaporated skim milk (or 1/2
1 cup mixed double strength from
1 dry)
1/4 cup non-fat milk powder

Instructions:

1) Combine seasoning mix ingredients in a small bowl 2) Combine 1 cup
onions, 1/2 cup celery and 2 cups corn in a blender (or food processor)
with 1/2 cup stock. Puree until completely smooth. 3) Place the pureed
mixture in a hot skillet and cook scraping periodically for 12 to 13
minutes. Prudhomme says this is the most important step in developing the
flavor. Cook a few minutes until a crust forms, scrape of the crust in and
mix well. Allow another crust to form, blend in and repeat until the
mixture is very thick and dark brown. 4) At the end of 12 minutes or so,
add apple and prune juice, remaining vegetables, seasoning mix and stock.
Scrape to clear bottom of skillet and bring to a boil. Reduce heat and cook
35 minutes, checking bottom of skillet for sticking (expecially near the
end) 5) Combine dry milk powder and evaporated milk until compleletely
dissolved. Add to skillet while stirring, bring to a simmer and cook 5
minutes.

Per 1 cup serving: Calories 264, Protein 12 gram, Fat 1 gram,
Carbohydrates:55 g, Percent calories from fat: 5%.

Prudhomme says to use the freshest and sweetest corn available. This time
of year I figured frozen corn would be better than fresh, so I used Green
Giant Extra Sweet, which was actually a little too sweet. I think it was
one of those new hybrids that are super sweet and also extra crispy. To
make it again I'd use half extra sweet and half regular. I also threw in
the last of a can of golden hominy, which actually made a nice contrast in
taste and texture, so actually next time I might end up with three kinds of
corn in it -- how's that for gourmet cooking! The red bell pepper was my
idea, since I thought the color would be a nice touch. Tastes wonderful. I
bought the tiny cans of prune juice since I figured I wouldn't be able to
use up a big jar. I also just used dry milk made up double concentrated
instead of evaporated milk.

From: maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran) Fatfree Digest
[Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV

:(from Paul Prodhomme's Fork in the Road ):

Servings: 1