• FAT-FREE CHEF™ •
GOP VEG FEAST FOR THE FIGURE – fat-free
Green Orange Purple. Asparagus and green beans cooked till tender, no seasoning except the salted water! Baby Purple Potatoes and baby carrots. Coated with agar gel as an oil or melted margarine replacement. Tossed with cilantro and garlic. Serve with an orange marmalade glaze. No oil please! I’m feasting!
Serves 1-7 depending on many variables
STUFFED CABBAGE WITH SAUERKRAUT BEANS GREENS
A simple dish using few ingredients that tastes like it took hours to cook. Eat plain or serve with a salad or fresh cooked carrots! Applesauce also works! These frozen turnip greens were good – saves a lot of prep time too! Sauerkraut doesn’t always have to be eaten raw as you will taste!
Also stuff cooked cabbage leaves, top with sauce and bake till tender and bubbly! Today we’re making stuffed cabbage.
Made 8 cups main dish beans & greens or 12 or more stuffed cabbage
RED CABBAGE AND GREEN BEAN SAUTE
Salt, pepper and garlic, that’s all the seasoning we use to highlight the subtle flavors of the veggies without a lot of other flavors to distract from the main event! Serve alone or with rice. I like it both ways, depending on how busy I am and how much weight I have yet to lose!
Serves 4 main dish
FRESH CORN VEGGIE POT
Fresh corn mixed with red cabbage, mushroom, celery, onion and pepper saute, along with peas, fresh ginger sticks and garlic. San Marzano tomatoes turn this summer veg fest into a savory delight! Just what Steve asked for – healthy and delicious!
Makes 17 cups
FRESH CORN AND VEGGIE POT
No added fat is fat-free to me. Okay, so soy beans have some fat, but it’s negligible. Considering there’s no fat in this dish, it surprised me how filling it was. Tasty too!
Makes 19 cups
SPINACH POTATO SKILLET
Easy to make, low fat skillet supper with lots of spinach, peas, celery with pan-fried potato slices, grape tomatoes in a simple garlic mustard glaze!
Serves 6-8 main dishes
Sometimes simple tastes so good. I’ve been missing rice for a while. Peas too, been missing them. The fresh tomato add-on creates a juicy component to this simple rice. Nice!
Makes 7 cups
ROASTED YAM STEAKS – fat free
Tired of the same old mashed yams? Or the cubed and roasted style? Me too. Steve doesn’t like the texture. So what do I do with yams on sale? Try something new. Yam steaks! Pour the SMOKY CRANBERRY ORANGE GRAVY over, top with some pine nuts and a wonderful main dish event emerges to take over the table! I’m in. And Steve? Well, he ate the whole portion. Except for the pine nuts this dish is fat-free
Serves 6-8
BAKED APPLES WITH QUINOA APPLE PINE NUT STUFFING low fat
If you don’t want to do the apples, that’s just as fine. Serve stuffing from stove-top as is. Perfect either way! However, the apples do add a festive touch to a festive holiday! And they’re easier than pie to make!
Serves 6
QUINOA APPLE PINE NUT STUFFING low fat
This is my gluten-free, bread-free, animal-free, low-fat stuffing. It’s made stove-top, so you don’t take up room in the oven while roasting veggies, plant-meat roasts etc. How can nutrient-dense tastes so good? Because you know who engineered it that way!
Makes almost 7 cups
ASPARAGUS AND EDAMAME FRIED RICE
Red and white rice pan-fried with red onion and celery. Mixed with RED FORK Asparagus Skillet Sauce, then tossed with asparagus and edamame. Served with a Smoky Russian Dressing!
Makes 9-1/2 cups
GREEN DANDELION PASTA BOWL
Edamame and Mung Bean Fettuccine topped with sweet pepper and onion saute with zucchini sticks and dandelion greens. Wrapped in a smoky sour mustard sauce. Garnished with sliced sweet basil! Low fat, but who would even guess at that? No one I know. Top Shelf Pasta Bowl all the way to the end!
Serves 5-6
AFC SPAGHETTI MUSHROOM ALFREDO for Steve
If someone wants to occasionally indulge in a higher calorie and fat dish, plus they want large or extra-large portions, I’d say take this one, for a sky-high experience!
That was Steve’s Request. Lots of happy sounds were heard while he savored this meal. The Animal-Free Chef at your service! As always.
Serves 8
TOMATO CORN CURRY RICE
Ever wonder what to do with fresh corn-on–the-cob besides eating it straight from the cob? I did, and this tomato corn curry rice is what I came up with. Super simple. Super tasty. Light and refreshing!
Makes 8 cups rice and 6 cups tomato corn
RED AND GREASY
Steve says he wants red and greasy – a favorite of his and mine. Lately we’ve been so low-fat or no-fat that we decided to treat ourselves with more-than-usual-fat. Lighten up. You’re not going to lose all that fat in a day anyway! Have some fun with food! Serve over pasta of choice!
Makes 9-1/2 cups
BROCCOLI RED FRIED RICE AND QUINOA
Ever taste juicy fried grains? This is it! What a chew! Reduced fat too! Less than one teaspoon fat per one cup serving!
Steve’s on a fried rice kick, so thought I’d rearrange the foundation of fried rice by using quinoa plus red rice which functions as the meat. Success! He added a fresh ginger stick topper and smoky ketchup! Yup! His way!
Makes 9 cups
PINK LENTIL CREAM
Serve as an elegant first course appetizer soup, use as gravy or as thickener/flavor enhancer for other sauces instead of cornstarch/flour and bouillon. Easy, cheap and super smooth!
Makes 4 cups
FIG AND YAM ENGLISH MUFFIN STUFFIN’
This Middle Eastern delicacy, straight from the influence of AFC’s London kitchen, was meant to impress on every level! Make any holiday great! A gift!
Serves 6-9
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SOFT-FRI SAFFRON POTATOES AND CORN – two way
For restaurants with leftover baked potatoes – or home chefs who want to uptick your skillet potatoes – try this version of home fries and/or potato salad. It works great!
Makes 9 cups
Bake potatoes:
2-1/2 lbs. russet potatoes – the kind you find in the grocery in 5 and 10 pound bags – scrub under tap water, place wet on oven rack and bake at 400 degrees till fork-tender (long-pronged fork slides in and out easily when inserted into middle of potato), cool in refrigerator till ready to use; or use already baked leftover potatoes – mine went for 65 minutes in the oven – when cool, cut into 1/2 inch cubes (do not peel).
Cook corn:
Cook 6 ears sweet white and yellow corn in boiling water in covered pot for 10 minutes. Turn heat off and let set for…
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WILD PUMPKIN SEED RICE
A simple, nutritious and tasty rice dish made with white and wild rice with a pumpkin seed crumble add. Seasoned with turmeric, mustard and rosemary – a little sweet, a little sour and a little vegan yeast to give a hint of cheese. Garnished with fresh tarragon leaves!
Makes 12 cups
BAKED VEG CHEESE AND VEAL CANNELLONI
We use the other white plant meat for this fine American-Italian casserole. Veg veal! I think I’ve had veal once or twice aside from a luncheon sandwich meat called veal loaf back in the long ago days. I recall it not having much flavor – not the loaf that tasted more like bologna, but the fresh pounded cutlets.
Mild in flavor, soft when ground, which is what we did here. We, meaning me. I figured I must have had some divine or other intervention help on this one, since I nailed it first time. On my birthday too! Had no idea I’d be cooking today. Must be that Alpha Lipoid Acid I’m taking that fixes fatigue. It works.
What a treat. OMGod does this have meat in it? And the sauce!! All so rich, all so wonderful!
Makes 14 stuffed cannelloni
GYPTIAN RICE
White and wild rices, cashews and raisins seasoned with garlic, saffron and mint. Served with orange zest, and a maple syrup and extra virgin olive oil drizzle! Takes me someplace I haven’t been before and I like it. Steve loves it. Elegant, he remarked. And delicious! Mostly fat-free!
Makes 14 cups
ORANGE TEMPEH WITH SAFFRON RICE
Tempeh marinated in Orange Barbecue Sauce. Sautéed with onion, celery, red cabbage and fresh spinach. Served over saffron rice and garnished with cilantro and lime wedge!
Tempeh makes 3-1/2 cups; rice makes 5 cups
GIMME LEAN SAUSAGE AND TOMATO
A plant meat and veggie saute. Tastier and more satisfying than the animal counterpart! No leap needed here. Low-fat too!
Makes 6-1/2 cups
