Tofu, bean and tomato-stuffed mushroom caps
are quick to make and ready to eat hot or cold.
The recipe is low in fat and contains no cholesterol.
Photo by Ken Sakamoto, Star-Bulletin
Two recipes follow from "Bone Appetit!" a locally produced cookbook that will go national next year, according to Marian Donahue, executive director of Hawaii Osteoporosis Foundation.
"All recipes are low fat, low cholesterol, low sodium, low calorie and have diabetic exchanges," Donahue said. "I don't know of any other cookbook in the nation that has attempted calcium rich and healthy rolled into one."
The 102-page cookbook is by Joannie Dobbs and Alan Titchenal, both with doctorates in nutrition science. The book is $11.95 at stores or order by sending a $15 check made to: Hawaii Osteoporosis Foundation, 401 Kamakee, Honolulu 96814-4224; 592-2639.
1/2 cup chopped onionSpray chopped onions in a bowl with vegetable oil spray for 2 seconds; transfer to pan. Saute over low heat for 2 to 3 minutes or until onions become translucent. Add V-8 juice, garlic and tofu and gently stir for 2 to 3 minutes more.
2 seconds vegetable oil spray
1-1/3 tablespoons minced garlic
1 cup V-8 juice
3 ounces crumbled soft tofu, calcium-set (about 6 tablespoons)
12 1-1/2 inch cap mushrooms, (wash and separate stems)
3/4 cup cooked garbanzo beans
1/4 cup chopped tomato
2 tablespoons Tabasco Jalapeno Sauce
1/8 teaspoon white pepper
1-1/3 tablespoons chopped fresh parsley
Place mushroom stems, onion mixture, garbanzo beans, tomatoes, jalapeno sauce and white pepper in a blender or food processor. Chop until ingredients are well mixed. Top each mushroom cap with a heaping spoon of stuffing. Sprinkle with parsley. Eat cold or bake mushrooms 10 minutes at 350 degrees. The filling also can be used as a dip, sandwich spread or to fill cooked egg whites. Makes 4 servings.
Approximate nutritional analysis per serving: 120 milligrams calcium, 110 calories, 3 grams total fat, 0.5 gram saturated fat, no cholesterol, 340 milligrams sodium. Diabetic exchanges: 2 vegetable, 1/2 starch, 1/2 lean meat.*
2 seconds vegetable oil sprayPreheat oven to 375 degrees. Spray a 9-1/2-by-15-inch metal or glass pan for 2 seconds with vegetable oil spray. Smooth oil coating along pan bottom if necessary.
1 20.5-ounce package Low-Fat Fudge Brownie Mix
1 tablespoon double-acting baking powder
1/2 cup skim milk
5-1/3 tablespoons powdered nonfat skim milk
1/2 cup calcium-fortified frozen orange juice concentrate, thawed
Empty package contents into a medium-size bowl. Sift baking powder into bowl and stir dry ingredients until blended. Add nonfat milk powder into cold liquid milk and stir until dissolved. Add milk and orange juice concentrate into dry mixture and stir brownie mix until well blended.
Pour mixture into oiled pan and bake brownies for 20 to 25 minutes or until knife tip inserted in center comes out clean. Cool 5 minutes before cutting. Makes 18.
Approximate nutritional analysis per serving: 105 milligrams calcium, 150 calories, 2.5 grams total fat, 1 gram saturated fat, less than 5 milligrams cholesterol, 200 milligrams sodium. Diabetic exchanges: 1-1/2 starch, 1/2 fruit.*
