Recipes Included On This Page Vegan Bourguignon Velvet Chicken and Vegetables - 4 pts Use Your Browser's "Back" Button to Return to This Recipe List
	* Exported from MasterCook * Vegan Bourguignon Recipe By :Adrian Bhagat Serving Size : 1 Preparation Time :0:00 Categories : Volume 7-02 Feb 2004 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 5/8 cups carrot -- sliced 1 1/4 cups onions -- chopped 3 1/16 cups potatoes -- diced 1 5/8 cups mushrooms -- chopped 7/8 cup Vegan red wine 3 ounces frozen peas -- (1/8 pound) or green beans -- (1/8 pound) Golden syrup Plain flour 5/8 cup vegetable stock Tomato purée Bay leaf See note at end regarding the "precise" measurements. Preheat oven to 375F. Fry the onions and carrots for a few minutes. Add the potatoes, mushrooms and 1 teaspoon golden syrup. Cook for 3 or 4 minutes. Add 1 tablespoon flour and stir. Pour in the red wine, vegetable stock, 2 tablespoons tomato purée, bay leaf and a little salt and pepper. Cook for a few minutes. Put the mixture into a large casserole dish and place in oven. It should be baked for 1 hour, with the peas or beans being added halfway through. Most wine is not vegan - check the Animal Free Shopper published by the Vegan Society or ask for information in your supermarket. You can also find vegan wine sellers on line. Note : Golden Syrup - Cane sugar syrup can be used in place of other liquid sweeteners (honey, corn syrup, molasses etc.). Lyle's is an excellent glaze, topping, spread or substitute. Because it is a veg base, it is also appropriate for vegan recipes. Very versatile, indeed. Don't know of an American equivalent. Golden Syrup is a UK product. With this recipe I might try Dark Karo or sweetened molasses. Golden Syrup Recipe Put 1/4 cup sugar in a small heavy saucepan and shake pan so the sugar is in an even layer. Sprinkle it with 1/2 teaspoon vinegar and 1 teaspoon water. Cook over low heat, without stirring, for 5 minutes. Increase heat to medium and cook until syrup has taken on a light caramel color, 5 to 6 minutes. Immediately remove from heat and pour in 1/3 cup light corn syrup. Do not stir but let it bubble for 2 to 3 minutes. When the bubbling stops, stir well. It can be stored at room temperature for several months. Source : "http://www.geocities.com/ambhagat/Vegan/VeganMain.htm" Note Regarding Precise Measurements: ---> Hallie's comment: A bourguignon is basically a stew so those very exact measurements for the vegetables don't have to be followed rigidly. Personally, I would figure 3 or 3 1/4 cups was close enough for potatoes. As long as you have a good balance of solids to liquids to seasonings so you don't distort the taste and texture of the end product too much you can vary the quantities a bit I'm sure. [edited by Art] Contributed to the FareShare Gazette by ChupaBabi; 22 February 2004. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 725 Calories; 4g Fat (5.1% calories from fat); 24g Protein; 155g Carbohydrate; 25g Dietary Fiber; 2mg Cholesterol; 1223mg Sodium. Exchanges: 7 1/2 Grain(Starch); 8 1/2 Vegetable; 1/2 Fat. * Exported from MasterCook * Velvet Chicken and Vegetables - 4 pts Recipe By :Weight Watchers Quick Start Plus Program Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Volume 7-02 Feb 2004 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cornstarch 1 tablespoon soy sauce -- low sodium 1 egg white 8 ounces boned and skinned chicken breasts -- cut in strips 2 cups water 2 packets chicken bouillon cube 1/2 cup red peppers -- thinly sliced 1/2 cup green peppers -- thinly sliced 2 cloves garlic 1/4 teaspoon ginger 1 cup broccoli flowerets 1/2 cup straw mushrooms -- canned 1. In medium bowl combine cornstarch, soy sauce and egg white; mixing well. Add chicken and toss to coat evenly. Refrigerate, uncovered for 30 minutes so coating will adhere to chicken. 2. In a large skillet combine water and bouillon cubes; bring to a boil. Gradually add chicken, stirring gently to separate pieces. Return mixture to a boil. Remove from heat and drain chicken reserving 1 cup of broth. Set chicken and broth aside. 3. Spray skillet with cooking spray and saute peppers, garlic and ginger for about 5 minutes or until vegetables are crisp tender. Add broccoli, mushrooms, chicken and reserved liquid to skillet. Cook, stirring occasionally, until ingredient are heated through and mixture is slightly thickened. Contributed to the FareShare Gazette by ChupaBabi; 1 February 2004. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 221 Calories; 2g Fat (9.3% calories from fat); 31g Protein; 18g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 1430mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fat.

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