1/4 c White wine or vegetable
-stock; up to 1/2
1 c Chopped onion
1 c Thinly sliced celery
1 c Diced red bell pepper
2/3 c Thinly sliced carrot
2/3 c Sliced frozen green beans
1/3 c Frozen peas
1/3 c Whole wheat flour
1 c Skim milk or soy milk
2 c Vegetable stock
2 tb Chopped fresh parsley
1 ts Salt or low-sodium soy sauce
1/2 ts Dried thyme
1/4 ts Dried sage
1/4 ts Freshly ground black pepper
1/4 ts Cayenne pepper
BASIC BISCUIT CRUST
1 3/4 c Unbleached or whole wheat
-pastry four
1/2 ts Salt
2 ts Baking powder
1/2 ts Baking soda
2 tb Butter or margarine
3/4 c Buttermilk or soy milk
2 ts Honey
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
Yields
6 Servings