|
* this dish is naturally very low in fat
* sauté onion in less oil or use the water fry technique
* To water fry: In a heavy or stick-free skillet, cook onion over medium heat in just a tablespoon or two of water. Watch carefully and replenish water by the tablespoon as it evaporates until the onion is somewhat caramelized.
|
* instead of winter squash, substitute summer squash (zucchini, patty pan, pre-cooked spaghetti squash, etc.)
* reduce or omit corn
* for the beans, use black soy beans (available in cans) or green beans
* use less onion or substitute chopped scallion
|
* instead of winter squash, substitute summer squash (zucchini, patty pan, pre-cooked spaghetti squash, etc.)
* use greens beans
* reduce the quantity of corn
* sauté onion in less oil or use the water fry technique
* To water fry: In a heavy or stick-free skillet, cook onion over medium heat in just a tablespoon or two of water. Watch carefully and replenish water by the tablespoon as it evaporates until the onion is somewhat caramelized.
|
|
* reduce quantity of olives
* remove skin from chicken
* use white meat chicken pieces |
* reduce quantity of dates
* replace part of the honey with artificial sweetener
* if you choose to serve dish with rice, use brown rice |
* reduce quantity of honey and dates
* reduce quantity of olives
* remove skin from chicken
* use white meat chicken pieces |
|
Good protein sources/meat substitutes
* firm tofu, well-drained or pressed to remove excess moisture
* firm tofu, frozen overnight and defrosted
* seitan
* meat analogues (canned, frozen, or refrigerated), available in specialty stores, health food stores, Asian markets, and well-stocked supermarkets
* TSP (textured soy protein), available in health food stores
* white beans, garbanzo beans
* mushrooms, although lower in protein than the above items, can replace meat in many recipes
* Experiment! Black-eyed peas, even potatoes or sweet potatoes can add heartiness and volume to many meatless dishes.
* VegSource.com is an outstanding website filled with information about vegetarian, vegan and healthful eating. |