Cooking Well: Multiple Sclerosis by Marie-Annick Courtier Page B
Authors: Marie-Annick Courtier
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Vegetarian Chili
serves 4
ingredients
1 tablespoon canola oil or olive oil
2 medium onions, chopped (about 12 ounces)
2 garlic cloves, minced
1 large green bell pepper; cored, seeded, and diced (about 8 ounces)
1 large red bell pepper; cored, seeded, and diced (about 8 ounces)
1 large zucchini, diced (about 8 ounces)
1 large yellow squash, diced (about 8 ounces)
2 large Portobello mushrooms, diced
15 ounces canned diced tomatoes
1 ½ cups vegetable stock (low-fat and low-sodium)
12 ounces corn kernels
3 cups cooked kidney beans or pinto beans
1 teaspoon dried thyme
2 teaspoon dried oregano
2 teaspoons ground cumin
2 tablespoons chili powder
¼ teaspoon cayenne pepper
Salt to taste
Cornstarch with a little water
cooking instructions
Heat the oil in a deep pan over medium heat. Add the onions, garlic, and sauté for 2 minutes. Add the bell pepper, zucchini, yellow squash, mushrooms, diced tomatoes, stock, spices, herbs, and bring to a boil. Reduce heat and simmer until the vegetables are tender. Pass through a sieve and return the liquid to the pan. Reduce over high heat to concentrate the flavors and adjust seasoning. If needed, thicken with a little cornstarch water mixture. Return the vegetables to the reduced liquid and serve immediately.
nutritional facts
Per Serving: 432 Cal (14% from Fat, 19% from Protein, 67% from Carb); 22 g Protein; 7 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 80 g Carb; 18 g Fiber; 14 g Sugar; 132 mg Calcium; 8 mg Iron; 416 mg Sodium; 0 mg Cholesterol
Steamed Vegetables
serves 4
ingredients
2 cups baby carrots (about 8 ounces)
1 medium head broccoli florets (about 8 ounces)
½ small head cauliflower florets (about 8 ounces)
1 tablespoon fresh salad herbs
1 lemon, juiced
Salt and pepper to taste
cooking instructions
Steaming is a very fast cooking process, so pay attention since your vegetables can be overcooked very quickly. Cut the vegetables the same size for even cooking.
Mix the lemon juice, herbs, and set aside. Preheat a steamer. When the water is boiling, add the carrots and cauliflower florets in even layers to ensure uniform cooking. Cook covered for 4 minutes. Add the broccoli florets, cover, and cook for 1 to 2 minutes. Transfer the vegetables to a serving bowl. Mix in the lemon juice mixture, season to taste, and serve immediately.
nutritional facts
Per Serving: 56 Cal (8% from Fat, 19% from Protein, 73% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 6 g Fiber; 4 g Sugar; 76 mg Calcium; 1 mg Iron; 62 mg Sodium; 0 mg Cholesterol
Marinated Vegetables with Lemon
serves 4
ingredients
1 large onion (about 8 ounces)
2 large carrots (about 8 ounces)
8 asparagus (about 8 ounces)
1 medium head broccoli florets (about 8 ounces)
For the marinade:
1 lemon
1 tablespoon garlic cloves, minced
1 branch fresh thyme, minced
1 teaspoon honey
1 tablespoon rice vinegar
3 tablespoons olive oil
1 teaspoon dry parsley
Salt and pepper to taste
cooking instructions
For the marinade:
Remove zest from the lemon, mince, and place in a bowl. Juice the lemon and add to the bowl. Blend in the remaining marinade ingredients and set aside.
For the vegetables:
Cut the vegetables the same size for even cooking. Parboil the carrots for 2 minutes and place immediately in ice-cold water.
Place all the vegetables in a plastic bag, add the marinade, mix well, and refrigerate for a minimum of 4 hours.
Preheat the oven to 450 F. Transfer the vegetables and marinade to a baking pan. Bake for 20 to 25 minutes or until desired doneness.
nutritional facts
Per Serving: 178 Cal (48% from Fat, 9% from Protein, 43% from Carb); 4 g Protein; 11 g Tot Fat; 1 g Sat Fat; 8 g Mono Fat; 22 g Carb; 5 g Fiber; 8 g Sugar; 93 mg Calcium; 2 mg Iron; 59
Vegetarian Chili
serves 4
ingredients
1 tablespoon canola oil or olive oil
2 medium onions, chopped (about 12 ounces)
2 garlic cloves, minced
1 large green bell pepper; cored, seeded, and diced (about 8 ounces)
1 large red bell pepper; cored, seeded, and diced (about 8 ounces)
1 large zucchini, diced (about 8 ounces)
1 large yellow squash, diced (about 8 ounces)
2 large Portobello mushrooms, diced
15 ounces canned diced tomatoes
1 ½ cups vegetable stock (low-fat and low-sodium)
12 ounces corn kernels
3 cups cooked kidney beans or pinto beans
1 teaspoon dried thyme
2 teaspoon dried oregano
2 teaspoons ground cumin
2 tablespoons chili powder
¼ teaspoon cayenne pepper
Salt to taste
Cornstarch with a little water
cooking instructions
Heat the oil in a deep pan over medium heat. Add the onions, garlic, and sauté for 2 minutes. Add the bell pepper, zucchini, yellow squash, mushrooms, diced tomatoes, stock, spices, herbs, and bring to a boil. Reduce heat and simmer until the vegetables are tender. Pass through a sieve and return the liquid to the pan. Reduce over high heat to concentrate the flavors and adjust seasoning. If needed, thicken with a little cornstarch water mixture. Return the vegetables to the reduced liquid and serve immediately.
nutritional facts
Per Serving: 432 Cal (14% from Fat, 19% from Protein, 67% from Carb); 22 g Protein; 7 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 80 g Carb; 18 g Fiber; 14 g Sugar; 132 mg Calcium; 8 mg Iron; 416 mg Sodium; 0 mg Cholesterol
Steamed Vegetables
serves 4
ingredients
2 cups baby carrots (about 8 ounces)
1 medium head broccoli florets (about 8 ounces)
½ small head cauliflower florets (about 8 ounces)
1 tablespoon fresh salad herbs
1 lemon, juiced
Salt and pepper to taste
cooking instructions
Steaming is a very fast cooking process, so pay attention since your vegetables can be overcooked very quickly. Cut the vegetables the same size for even cooking.
Mix the lemon juice, herbs, and set aside. Preheat a steamer. When the water is boiling, add the carrots and cauliflower florets in even layers to ensure uniform cooking. Cook covered for 4 minutes. Add the broccoli florets, cover, and cook for 1 to 2 minutes. Transfer the vegetables to a serving bowl. Mix in the lemon juice mixture, season to taste, and serve immediately.
nutritional facts
Per Serving: 56 Cal (8% from Fat, 19% from Protein, 73% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 6 g Fiber; 4 g Sugar; 76 mg Calcium; 1 mg Iron; 62 mg Sodium; 0 mg Cholesterol
Marinated Vegetables with Lemon
serves 4
ingredients
1 large onion (about 8 ounces)
2 large carrots (about 8 ounces)
8 asparagus (about 8 ounces)
1 medium head broccoli florets (about 8 ounces)
For the marinade:
1 lemon
1 tablespoon garlic cloves, minced
1 branch fresh thyme, minced
1 teaspoon honey
1 tablespoon rice vinegar
3 tablespoons olive oil
1 teaspoon dry parsley
Salt and pepper to taste
cooking instructions
For the marinade:
Remove zest from the lemon, mince, and place in a bowl. Juice the lemon and add to the bowl. Blend in the remaining marinade ingredients and set aside.
For the vegetables:
Cut the vegetables the same size for even cooking. Parboil the carrots for 2 minutes and place immediately in ice-cold water.
Place all the vegetables in a plastic bag, add the marinade, mix well, and refrigerate for a minimum of 4 hours.
Preheat the oven to 450 F. Transfer the vegetables and marinade to a baking pan. Bake for 20 to 25 minutes or until desired doneness.
nutritional facts
Per Serving: 178 Cal (48% from Fat, 9% from Protein, 43% from Carb); 4 g Protein; 11 g Tot Fat; 1 g Sat Fat; 8 g Mono Fat; 22 g Carb; 5 g Fiber; 8 g Sugar; 93 mg Calcium; 2 mg Iron; 59
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