Dinner Saturday 17 March - Wild Rice & Vegetables with Cheese Veloute

Wild Rice & Vegetables with Cheese Veloute
50g (dry weight) wild rice, cooked
150g asparagus, steamed
125g broccoli, steamed
1 portion Veloute with Edam
1 portion Mushrooms Berkley


Nutrition Data for Meal
Calories (kcal) 544.5
Carbohydrate (g) 78.6
Protein (g) 32.2
Fat (g) 11.9
Fibre (g) 12.1

This is my take on a recipe for The Vegetarian Epicure by Anna Thomas, one of my oldest and my favourite veggie cook book. This version has no fat (to speak of) and less sugar.

Mushrooms Berkeley
1 pound mushrooms, wiped & sliced
1 large green pepper, chopped (about 200g)
1 onion, chopped (about 150g)
30g Dijon mustard
2 tablespoons Lea & Perrins Worcestershire sauce
30g golden unrefined sugar
1 pint vegetable stock
1 teaspoon freshly ground pepper
salt to taste
handful flat leaf parsley, chopped

Spray a skillet with a little olive oil and saute the onion and peppers for a few minutes.

Add the mushrooms and combine well. Mix together the mustard,Worcestershire sauce, sugar and vegetable stock and pour over the mushroom mixture.

Simmer over low heat until all the liquid is evaporated and the mushrooms are "dark and evil looking" (as Anna Thomas said in her original recipe). Season to taste and garnish with the flat leaf parsley.



Makes 2 servings
Nutrition Data per serving
Calories (kcal) 171.7
Carbohydrate (g) 28.0
Protein (g) 7.5
Fat (g) 3.7
Fibre (g) 4.8

Veloute Sauce with Reduced Fat Edam
1/2 pint vegetable stock
10g cornflour
2 tablespoons single cream
50g reduced fat Edam cheese
small handful parsley, chopped

Combine the vegetable stock with the cornflour and cook over low heat until thickened. Add the cream and grated cheese and stir until the cheese is melted. Add the parsley & serve.

Makes one serving

Nutrition Data per serving
Calories (kcal) 240.1
Carbohydrate (g) 14.9
Protein (g) 19.8
Fat (g) 11.3
Fibre (g) 0.2