Vegetarian Dolmades with Avgolemono sauce
Nutritional Info
- Servings Per Recipe: 30
- Amount Per Serving
- Calories: 40.9
- Total Fat: 2.2 g
- Cholesterol: 0.4 mg
- Sodium: 131.5 mg
- Total Carbs: 3.0 g
- Dietary Fiber: 1.2 g
- Protein: 3.7 g
View full nutritional breakdown of Vegetarian Dolmades with Avgolemono sauce calories by ingredient
Introduction
These VEGETARIAN appetizers are a delicious LOW FAT & LOW CARB take on the Greek appetizers served in the restaurants - and just as good (if not better!!). Try 'em, you'll like 'em...and you'll save a bunch of fat, carbs and calories at the same time! Note: if you're watching your salt intake, substitute chicken broth with the LOW SALT variety. These VEGETARIAN appetizers are a delicious LOW FAT & LOW CARB take on the Greek appetizers served in the restaurants - and just as good (if not better!!). Try 'em, you'll like 'em...and you'll save a bunch of fat, carbs and calories at the same time! Note: if you're watching your salt intake, substitute chicken broth with the LOW SALT variety.Number of Servings: 30
Ingredients
-
1 (12oz) bag BOCA Foods Crumbles
1 (4oz) bag House Shirataki Noodles (spaghetti shape)
1 jar (16oz) Orlando California Grape Leaves
1 yellow onion, chopped
5 fresh garlic cloves
1/2 cup pine nuts
16oz Chicken Broth (can use low salt/fat version too!)
3 tbsp Lemon Juice
1/2 cup Egg Beaters (2 eggs equivalent)
1 tbsp Olive Oil
PAM Olive Oil spray
Dry or Fresh Parsley (about 2 tbsp)
Salt and pepper to taste
Directions
Prepare grape leaves by draining, rinsing and separating, patting dry each leaf and unfolding, with the shiny side down. Set aside.
Prepare House Noodles by straining, and then rinsing THOROUGHLY using hot water. Once you've rinsed all of the package liquid from the noodles, strain again, and pat dry. Place in microwave safe bowl and heat for 30 secs. Place noodles on cutting board, and carefully chop into small, rice-sized pieces. Set aside.
Use PAM cooking spray (olive oil) to coat large skillet, and lightly saute chopped onion and garlic in large skillet. Set aside.
Heat 1 tbsp olive oil and lightly brown Boca Food Crumbles in large skillet. Add sauteed onion and garlic mix, with just a dash of salt and pepper. Remove from heat and add to a large mixing bowl.
Add parsley, pine nuts and House Noodles to Boca mixture, and combine using your hands to thoroughly mix.
Take about 5 or 6 grape leaves, and place on the bottom of a medium size sauce pot. Set aside.
Fill and roll the grape leaves:
Take remaining grape leaves and fill with Boca mixture. Put 1 heaping tsp of meat and rice mixture in center of the leaf. Starting at the stem roll once then tuck the sides in and finish rolling the grape leaf, then set in pot. Try to roll them tightly, but be careful not to rip the leaves! Lay rolled grape leaves in bottom of the pan and when there's no more room left start one more layer on top. When all of the Boca mix is used up, pour 10 oz of the chicken stock over the top. Place a tight-fitting lid over the pot and heat to a simmer for 20 minutes.
Avgolemono Sauce (prepare about 5 minutes before Dolmades pot is finished simmering).
In a sauce pan beat egg beaters until frothy (or use blender to froth them up more quickly). Gradually add lemon juice and remaining chicken stock, stirring constantly. Simmer over low heat stirring constantly, until mixture has thickened. Do not allow to come to a boil. I've found that if you take a 1/4 cup of the hot liquid and add a tsp. of corn starch (or guar gum if you want to avoid more carbs), mix until all the lumps are gone and pour slowly back into the cooking egg mixture it thickens much better and quicker.
Remove Dolmades from heat, and carefully spoon into a large serving dish. Pour the hot Avgolemono sauce over top and serve immediately.
Makes about 30 little Dolmades! Yum!!!
Number of Servings: 30
Recipe submitted by SparkPeople user NEFARIOUSMUZE.
Prepare House Noodles by straining, and then rinsing THOROUGHLY using hot water. Once you've rinsed all of the package liquid from the noodles, strain again, and pat dry. Place in microwave safe bowl and heat for 30 secs. Place noodles on cutting board, and carefully chop into small, rice-sized pieces. Set aside.
Use PAM cooking spray (olive oil) to coat large skillet, and lightly saute chopped onion and garlic in large skillet. Set aside.
Heat 1 tbsp olive oil and lightly brown Boca Food Crumbles in large skillet. Add sauteed onion and garlic mix, with just a dash of salt and pepper. Remove from heat and add to a large mixing bowl.
Add parsley, pine nuts and House Noodles to Boca mixture, and combine using your hands to thoroughly mix.
Take about 5 or 6 grape leaves, and place on the bottom of a medium size sauce pot. Set aside.
Fill and roll the grape leaves:
Take remaining grape leaves and fill with Boca mixture. Put 1 heaping tsp of meat and rice mixture in center of the leaf. Starting at the stem roll once then tuck the sides in and finish rolling the grape leaf, then set in pot. Try to roll them tightly, but be careful not to rip the leaves! Lay rolled grape leaves in bottom of the pan and when there's no more room left start one more layer on top. When all of the Boca mix is used up, pour 10 oz of the chicken stock over the top. Place a tight-fitting lid over the pot and heat to a simmer for 20 minutes.
Avgolemono Sauce (prepare about 5 minutes before Dolmades pot is finished simmering).
In a sauce pan beat egg beaters until frothy (or use blender to froth them up more quickly). Gradually add lemon juice and remaining chicken stock, stirring constantly. Simmer over low heat stirring constantly, until mixture has thickened. Do not allow to come to a boil. I've found that if you take a 1/4 cup of the hot liquid and add a tsp. of corn starch (or guar gum if you want to avoid more carbs), mix until all the lumps are gone and pour slowly back into the cooking egg mixture it thickens much better and quicker.
Remove Dolmades from heat, and carefully spoon into a large serving dish. Pour the hot Avgolemono sauce over top and serve immediately.
Makes about 30 little Dolmades! Yum!!!
Number of Servings: 30
Recipe submitted by SparkPeople user NEFARIOUSMUZE.