Tasty and filling main course or side dish (Great for potlucks)
In a bowl, mix 2 C broth, cornstarch, and Maggi or soy sauce. Microwave vegetables until about half-cooked or submerge in boiling water, cover, remove from heat and let cook for 2 minutes. Drain and immediately rinse in cold water then drain well. (If frozen veggies are used, this step can be omitted; just thaw them.) Put into a lubricated (see hint) casserole dish. Set aside. In a large skillet, heat 3 tablespoons of broth over medium heat. Add the minced garlic, and sauté a few minutes. Add the carrots, and cook until they begin to soften. Add the mushrooms, and cook 2 minutes. Stir in the broth- cornstarch mixture. Cook, stirring constantly, until thickened. Pour over broccoli in the casserole dish, and mix gently. Sprinkle with cornflake crumbs. Bake in preheated 350 F (180 C., GasMark 4) oven about 30 minutes, or until bubbly and clear. If desired, sprinkle a layer soy cheese on top to bake for the last 5 minutes. Serve with pepper mill for fresh ground black pepper to taste.
4 servings, each: 142 calories, 9% from fat (1.36 g), 55% from carbohydrates (18.98 g), 36% from protein (12.42 g). Sodium 279 mg., Fiber 3.64 g
Use low salt
soy sauce or tamari if you wish to reduce sodium. Look for
Bragg's Liquid Aminos, a natural soy flavoring, which has about
half the sodium of regular soy sauce.
a casserole or baking dish, put a few drops of oil in the dish
and spread it around with fingers or a paper towel until a just
fine patina of oil is on all inside surfaces.
|©2000 Dr. Neal Pinckney||Healing Heart