The MIcheff Sisters | REcipes
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Here you will find the most current recipes from the 3ABN Today Show!
 
 

"LOW-FAT RECIPES"
   
Vegetable Goulash Vegetable Goulash
Ingredients for Burger Mixture:
  • 1 c. onions, diced
  • 1 c. celery, diced
  • 1/2 c. carrots, sliced
  • 1 1/4 c. water
  • 3 c. canned tomatoes
  • 1 c. Yves burger or other low-fat veggie burger
  • 1 c. kidney beans
  • 1 tsp. sea salt
  • 1 tsp. McKay's beef-style seasoning
  • 1 c. fresh spinach
  • 2 c. cooked pasta
Directions:
In a large skillet add water, onions, celery, carrots, tomatoes and salt. Cook until the vegetables are almost tender, then add the remaining ingredients except the spinach and simmer for about 10 minutes. Add the spinach and cook just until the spinach is wilted, but still bright green. Serve with your favorite vegetable salad and homemade bread. 

Linda Johnson
Easy Black Beans and Rice

Easy Black Beans and Rice
  • 1 c. chopped onion
  • 1 15-oz. can black beans
  • 1 15-oz. can petite diced tomatoes
  • 1 tsp. dried oregano
  • 1/2 tsp. garlic powder
  • 1/2 tsp. vegesal or other all-purpose vegetable seasoning
  • 4 c. cooked brown rice

In a medium saucepan, cook onion in a little water. Add remaining ingredients except the brown rice. Bring to a boil, reduce heat and simmer for about 5 minutes. Serve over hot brown rice. If you like, you can top it with your choice of toppings, including sliced grape tomatoes, diced avocado or guacamole, sliced olives, vegan almond cheese,
jalapeños, lettuce and soy sour cream. 

Cinda Sanner 
 Vegetable Curry Mexican Peasant Chili
  • 1 Medium onion, diced
  • 1 Tbsp. mustard seed
  • 1 Tbsp. curry powder
  • 1 tsp. cumin
  • 1/8 tsp. coriander seed
  • 1/2 tsp. turmeric
  • 1 tsp. salt
  • 1 tsp. garlic salt
  • 1 clove garlic, minced
  • 1 tsp. red pepper flakes
  • 1 8 tsp. cayenne
  • 1 c. water
  • 8 c. fresh baby spinach
  • 3 c. cauliflower florets
  • 2 c. fresh brussels sprouts, halved
  • 1 c. diced potatoes
  • 1 1/2 c. canned diced tomatoes
  • 1/2 c. Silk creamer

Spray the bottom of a large soup pot with vegetable oil spray, and sauté onions and spices a minute or two - until onions are clear. Add remaining ingredients except creamer, bring to a boil, reduce heat and simmer until vegetables
are tender. Stir in Silk creamer and serve. 

Brenda Walsh 
Sloppy Joes Sloppy Joes

Dressing:

  • 2 c. hot water
  • 1 c. onions, finely diced
  • 1 c. celery, finely diced
  • 1 tsp. sea salt
  • 1 tsp. McKay's beef-style seasoning
  • 1/4 c. tomato paste
  • 1 Tbsp. agave nectar
  • 3/4 c. low sugar or fruit-sweetened ketchup
  • 2 1/2 c. veggie burger of choice
In a large skillet, over medium-high heat, place water, onion, celery and salt. Simmer until the onions and celeryare almost tender. Add the rest of the ingredients and simmer for about 15 minutes. Serve with homemade wheat buns, oven fries and a vegetable relish tray. 

Linda Johnson 
Apple Cranberry Pie Carrot Spice Cake | Linda Johnson
  • FILLING:
  • 1 12-oz. can apple juice concentrate
  • 6 c. apples, thinly sliced
  • 1/2 c. dried cranberries
  • 1 tsp. cinnamon
  • 2 Tbsp. cornstarch

  • FLAKY PIE CRUST:
  • 2 1/2 c. unbleached white flour
  • 2/3 c. canola oil
  • 1 tsp. salt
  • 6 Tbsp. soy milk
 

For filling, mix apple juice concentrate and cornstarch and cook, stirring, over medium heat until thickened. Stir in apples, cranberries, and cinnamon. Set aside. To make flaky pie crust, mix dry ingredients together. Stir oil and soy milk together until well blended. Pour liquid mixture into flour mixture and stir quickly with a fork just until all flour
is absorbed and forms a ball. Roll out half the dough and place in pie plate. Add filling, then roll out remainder of dough for top crust. Crimp edges and cut design in crust. Bake at 350 degrees for 30 - 40 minutes. 

Brenda Walsh
Lentil Soup Lentil Soup
  • 1-16oz. Bag of Lentils – rinsed and drained
  • 4 potatoes – peeled and diced
  • 4 carrots – peeled and diced
  • 1 large onion – chopped
  • 2-3 large stalks of celery – diced
  • 1 – 28oz. can tomatoes
  • 6 cups water
  • 2 pkg. GWashington Golden Broth (can use Vege
  • Sal or similar seasoning)
  • Salt to taste
    **May need to add more water during cooking
 

Put all ingredients except tomatoes, into a large stockpot. Cook until vegetables and lentils are tender. Add tomatoes. Cook about 5 min. longer. Serve hot
 
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