Una alternativa desde la seguridad social

deportivas en México

4.3. Una alternativa desde la seguridad social

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R E A D E R S ’ F A V O R I T E E N T R É E S WHITE PIZZA WITH BROCCOLI AND MUSHROOMS

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59

4. Shape pizza dough according to package directions. Remove pizza stone from oven, and place dough on hot stone.

5. Spread white sauce over dough to within 1_/

2 inch of edge, and top with

broccoli mixture. Sprinkle remaining mozzarella and Parmesan over top. Return to oven, and bake 18 to 20 minutes, or until edges of pizza are golden and center is hot and bubbly. Cool slightly before slicing and serving.

PER SLICE: 275 CAL; 13 G PROT; 9 G TOTAL FAT (4 G SAT FAT); 38 G CARB; 10 MG CHOL; 746 MG SOD; 3 G FIBER; 7 G SUGARS

Baked Apples Stuffed with Wild Rice and Quinoa

S E R V E S 8

“This is wonderful!” says Sandi on

vegetariantimes.com. “It’s a ﬁ lling, healthy

comfort food that’s deﬁ nitely a keeper in my book! My family has requested it for Thanksgiving dinner!” Any baking- apple variety will work well in this recipe, and the stufﬁ ng can be made up to two days ahead.

1 cup mushroom broth ½ cup wild rice ¼ cup red quinoa 2 Tbs. olive oil 1 cup ﬁ nely chopped

shiitake mushrooms ¼ cup ﬁ nely chopped red onion 1 Tbs. chopped fresh sage ½ cup low-fat cream cheese,

cut into small pieces

¼ cup dried cranberries, chopped 4 medium Red Delicious apples ½ cup grated sharp white

Cheddar cheese, optional

1. Preheat oven to 350°F. Bring broth and 1 cup water to a boil in saucepan. Add wild rice, cover, reduce heat to medium- low, and cook 50 minutes. Stir in quinoa, White Pizza with Broccoli

and Mushrooms

S E R V E S 6 | 3 0 M I N U T E S O R F E W E R

“This is delicious!” writes Ashley on vegetariantimes.com about our broccoli-and-white-sauce-topped pizza. “My whole family loves it.” The secret to a crisp crust is preheat- ing the baking stone or sheet. If you like extra-crispy pizza, bake the dough for 3 to 4 minutes before adding toppings.

2 Tbs. nonhydrogenated margarine or butter, divided

6 oz. mushrooms, sliced (2 cups) 8 oz. broccoli ﬂ orets (3 cups) 1 Tbs. all-purpose ﬂ our 1 cup low-fat milk

2 cloves garlic, minced (2 tsp.) ¼ tsp. salt

½ cup shredded mozzarella, divided ¼ cup grated Parmesan, divided 1 13.8-oz. pkg. refrigerated pizza

dough

1. Place pizza stone or baking sheet in center of oven, and heat to 425°F.

2. Melt 1 1_/

2 tsp. margarine in skillet

over medium-high heat. Add mushrooms, and cook 4 to 7 minutes, or until beginning to brown, stirring frequently. Add broccoli and 1_/

3 cup

water. Cover tightly, and steam broccoli in skillet 3 to 4 minutes, or until tender.

3. Meanwhile, heat remaining 1 1_/ 2 Tbs.

margarine in saucepan over medium- high heat. Add ﬂ our, and cook 2 minutes, or until pale golden, stirring constantly. Stir in milk, garlic, and salt. Cook 3 to 4 minutes, or until mixture thickens and begins to boil, stirring constantly. Remove from heat. Stir in 1_/

4 cup mozzarella and 2 Tbs.

Parmesan until sauce is smooth and cheese is melted.

and cook 20 minutes more, or until most of water is absorbed.

2. Heat oil in skillet over medium heat. Add mushrooms and onion, and sauté 7 minutes. Stir in sage and wild rice, and increase heat to medium-high. Cook 2 to 3 minutes, or until liquid has evaporated. Remove from heat, and stir in cream cheese. Fold in cranberries.

3. Halve apples through stem, and scoop out core and seeds, leaving 1_/

4-inch-thick

wall around sides. Fill each apple half with 1_/

3 cup rice mixture. Place in 11- x

7-inch baking dish. Fill baking dish with 1 cup water, cover tightly with foil, and bake 45 minutes. Uncover apples, sprinkle with Cheddar cheese (if using), and bake 15 minutes more, or until apples are soft and tops begin to crisp.

PER STUFFED APPLE HALF: 184 CAL; 4 G PROT; 6 G TOTAL FAT (2 G SAT FAT); 30 G CARB; 8 MG CHOL; 141 MG SOD; 4 G FIBER; 13 G SUGARS

BAKED APPLES STUFFED WITH WILD RICE AND QUINOA

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R E A D E R S ’ F A V O R I T E E N T R É E S

Vegetables

Wellington

Redux

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61

Vegetables Wellington Redux

S E R V E S 8

This special-occasion dish is a centerpiece-worthy revamp of a best entrée winner in VT’s 2008 Chefs’ Challenge contest. The original recipe was made in individual-size pastries. In this variation, the exact same ingredients get baked in a loaf pan for a spectacular presentation with a more traditional Wellington feel. Both versions earned four-star ratings from readers. 1 Tbs. olive oil

1 lb. asparagus, cut into 1½-inch pieces 2 medium red bell peppers,

cut into thin strips

1 medium onion, thinly sliced (1½ cups) 1 5-oz. pkg. baby spinach leaves 1 4-oz. jar prepared pesto sauce 1 large egg

1 17.3-oz. pkg. frozen puﬀ pastry, thawed

1 10-oz. log fresh goat cheese, softened 1 16-oz. jar prepared tomato

sauce, warmed

1. Heat oil in skillet over medium-high heat. Add asparagus, bell peppers, and onion, and sauté 5 to 10 minutes, or until vegetables begin to soften. Add spinach, and cook 3 to 4 minutes, or until spinach wilts. Stir in pesto. Cool.

2. Whisk egg in bowl, and set aside. Cut 15- x 10-inch piece of parchment paper, and set on work surface. Place 1 sheet puff pastry on parchment paper. Lift parchment with puff pastry, and place parchment side down in 9-inch loaf pan. Press pastry into pan, being careful not to let folds get caught in parchment and allowing excess parchment and pastry to hang over sides. Cut squares from second puff pastry sheet, and press onto short sides of parchment-covered pan to make dough shell. Prick bottom of puff pastry all over with fork.

3. Spread goat cheese over bottom of puff pastry. Top with asparagus mixture.

Fold excess puff pastry over vegetables, and brush edges with egg.

4. Cut 9 1_/

2- x 5 1/2-inch piece of puff

pastry from remaining sheet. Set on top of asparagus mixture, pressing to seal edges. Refrigerate 30 minutes, along with unused pastry scraps and egg.

5. Preheat oven to 425°F, and place oven rack on second-lowest level. Brush top of Wellington with egg, and poke 2 or 3 holes in top. Cut decorative leaves and stems from remaining pastry, press onto top of Wellington, and brush with egg. Use tip of small knife to score leaves and top with decorative touches.

6. Bake Wellington 15 minutes. Reduce oven heat to 350°F, and bake 45 minutes more. Cool 15 minutes.

7. Use parchment to lift Wellington from loaf pan. Remove parchment, and transfer Wellington to ﬂ at serving plate. Slice, and serve with tomato sauce.

PER SERVING (1 SLICE WELLINGTON AND ¼ CUP SAUCE): 405 CAL; 15 G PROT; 29 G TOTAL FAT (11 G SAT FAT); 25 G CARB; 48 MG CHOL; 657 MG SOD; 4 G FIBER; 6 G SUGARS

Warm Spiced Lentil Bowl with Yogurt and Smoked Almonds

S E R V E S 4 | 3 0 M I N U T E S O R F E W E R

“Wow! The ﬂ avors send your tongue tingling,” says Lynne, a VT reader

commenting on this hearty one-bowl meal at vegetariantimes.com. “The toasted cumin makes this dish!”

2½ tsp. toasted sesame oil 2½ tsp. whole cumin seeds

1 medium carrot, chopped (1⁄3 cup) 1 rib celery, chopped (¼ cup)

1 medium leek, white and light green parts trimmed and chopped 3 cups low-sodium vegetable broth 1 cup brown lentils, rinsed and drained 3 cloves garlic, minced (1 Tbs.) 1⁄3 cup smoked almonds,

coarsely chopped

½ cup plain nonfat Greek yogurt

1. Heat oil in large saucepan over low heat. Add cumin seeds, and cook 1 minute, or until fragrant. Stir in carrot, celery, and leek. Increase heat to medium-high, and sauté 3 minutes. Stir in broth and lentils. Bring mixture to a simmer, reduce heat to low, and cook 20 minutes, or until lentils are tender. Stir in garlic, and cook 5 minutes more. Season with salt and pepper, if desired.

2. Ladle lentil mixture into 4 bowls, and garnish with almonds and yogurt.

PER SERVING: 309 CAL; 18 G PROT; 10 G TOTAL FAT (<1 G SAT FAT); 39 G CARB; 0 MG CHOL; 187 MG SOD; 14 G FIBER; 7 G SUGARS WARM SPICED LENTIL BOWL WITH YOGURT AND SMOKED ALMONDS

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R E A D E R S ’ F A V O R I T E E N T R É E S

62

READERS’ TOP-RATED RECIPES | vegetariantimes.com

1 tsp. salt

2 cups low-sodium vegetable broth 1 cup quinoa, rinsed and drained ½ cup tomato sauce

¼ cup ﬁ nely chopped onion 1 tsp. dried oregano

¼ cup fresh basil leaves, chopped ¼ cup fresh parsley leaves, chopped 2 Tbs. nondairy cream cheese,

such as Tofutti Better Than Cream Cheese, optional

1 25-oz. jar marinara sauce ½ cup shredded nondairy cheese,

such as Daiya mozzarella, optional

1. Preheat oven to 400°F. Place zucchini slices on bed of paper towels. Sprinkle

with salt, cover with paper towels, and let stand to release moisture while preparing quinoa.

2. Bring broth, quinoa, tomato sauce, onion, and oregano to a boil in saucepan. Cover, reduce heat to medium-low, and simmer 25 minutes, or until all liquid is absorbed. Remove from heat, and stir in basil, parsley, and cream cheese, if using.

3. Spoon 1_/

3 cup marinara sauce over

bottom of 8-inch square baking dish. Blot remaining moisture and salt from zucchini slices, and lay 4 zucchini slices over marinara sauce in pan. Spoon half of quinoa over zucchini, and cover with 1_/

3 cup

marinara. Repeat with 4 more zucchini slices, remaining quinoa, and 1_/

3 cup marinara. Top with

remaining 4 zucchini slices, remaining marinara, and shredded cheese, if

using. Bake lasagna 30 minutes, or until zucchini is tender and top is bubbly.

PER 1-CUP SERVING: 213 CAL; 8 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 39 G CARB; 0 MG CHOL; 735 MG SOD; 7 G FIBER; 15 G SUGARS

Rainbow Stir-Fry

S E R V E S 4 | 3 0 M I N U T E S O R F E W E R

Kids and adults will love this sweet- and-spicy stir-fry. “This very quickly made it into my favorite recipe rotation,” writes Kelly J.R. on vegetariantimes.com. “The veggies work so perfectly together, and the sauce adds just the right amount of sweetness to the dish. Yum!” Serve over brown rice.

3 Tbs. frozen orange juice concentrate 2 Tbs. hoisin sauce

1 Tbs. low-sodium soy sauce ½ tsp. chile-garlic sauce 2 tsp. toasted sesame oil

½ lb. green beans, halved crosswise 1 cup thinly sliced purple cabbage 1 15-oz. can baby corn, rinsed

and drained

1 small red bell pepper, sliced (1 cup) 1 cup frozen, shelled edamame 1 8-oz. can sliced water chestnuts,

drained

4 green onions, thinly sliced

1. Whisk together orange juice concentrate, hoisin sauce, soy sauce, and chile-garlic sauce in small bowl.

2. Heat oil in wok or large skillet over high heat. Add green beans, and stir-fry 3 minutes. Add 3 Tbs. water; stir-fry 3 minutes more. Add cabbage, baby corn, bell pepper, edamame, and water chestnuts; stir-fry 4 minutes. Stir in green onions and orange juice mixture; cook 1 minute more.

PER 1½ -CUP SERVING: 186 CAL; 8 G PROT; 5 G TOTAL FAT (<1 G SAT FAT); 31 G CARB; <1 MG CHOL; 578 MG SOD; 11 G FIBER; 12 G SUGARS

In document Breve historia del deporte en México. Un diagnóstico desde el Estado y la seguridad social (página 70-75)