This recipe lends itself to creativity, as it can be prepared with almost any combination of vegetables. The biscuit crust is a low-fat version of a traditional pot-pie topping9. Soy milk can replace the buttermilk to make it vegan; however, the crust may end up a bit heavier. COAT AN 8-INCH casserole dish with vegetable cooking spray. Preheat oven to 400 degrees. In heavy saucepan, heat wine or stock over medium-high heat. Add onion and cook, stirring often, until soft, about 3 minutes. Add celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add 1/4 cup more wine or vegetable stock. Cook, stirring often, 3 minutes. Reduce heat to low. Sprinkle flour over vegetable mixture. Cook, stirring constantly, 2 minutes. In glass measuring cup, combine milk or soy milk and 2 cups vegetable stock. Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken. Add parsley, salt or soy sauce, thyme, sage, pepper and cayenne. Cook,. stirring constantly, until filling is thickened. Remove from heat, transfer mixture to prepared casserole and set aside. Biscuit topping: In large bowl, mix flour, salt, baking powder and baking soda. Using a pastry blender or fork, cut butter or margarine into flour mixture until it resembles coarse meal. In measuring cup, combine buttermilk or soy milk and honey. Add liquid to flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk if dough is too dry. Knead lightly in bowl, 3 to 5 minutes, until dough is no longer sticky. Turn dough our onto lightly floured surface. Roll out into shape to cover casserole dish or cut into wedges. Lay biscuit topping lightly over filling. Bake until crust is golden brown and filling is bubbling, 20 to 30 minutes. PER SERVING: 339 calories; 13 g. protein.; 8G total fat, (1g sat fat); 60g carb.; 0 cholesterol; 1,318mg sodium.; 10g FIBER. LACTO/VEGAN Recipe by: Vegetarian Times, March 1998, page 44 Posted to MC-Recipe Digest by Kathleen
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|Serving Size: 1 Serving (345g)|
|Recipe Makes: 6|
|Calories from Fat: 78 (25%)|
|Amt Per Serving||% DV|
|Total Fat 8.7g||12 %|
|Saturated Fat 2.9g||15 %|
|Monounsaturated Fat 3.2g|
|Polyunsanturated Fat 2g|
|Cholesterol 11.1mg||3 %|
|Sodium 670.6mg||23 %|
|Potassium 461.1mg||12 %|
|Total Carbohydrate 48.6g||14 %|
|Dietary Fiber 4.2g||17 %|
|Sugars, other 44.4g|
|Protein 10.1g||14 %|
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Calories per serving: 312
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