Thursday, November 21, 2013
HULI HULI SAUCE& BEAN-FLOUR-BASED GRAVIES + YOUR BROILER MAY BE A LOWFAT COOK'S BEST FRIEND
|A very easy and yummy low-fat vegan dinner: steamed broccoli, baked tofu with Huli Huli Sauce, Corn Pudding, brown basmati rice and roasted squash.|
HULI HULI SAUCE:
The first thing I need to post is the Huli Huli sauce. I posted the photo above on my Facebook page a couple of weeks ago and promised to post the recipe for the Huli Huli Sauce "soon". Well, I am finally getting around to it-- sorry to be so slow! Huli Huli Sauce is of Hawaiian origin and the "Huli Huli" part derives from the meaning, "to turn". The sauce was used on food turning on a spit-- hence, the name. Judging by the ingredients (which vary a little from version to version), the sauce has been a bit Americanized over the years, and the sauce is used as a type of barbecue sauce. This is my own particular version, which we think is quite yummy.
|Baked tofu with Huli Huli Sauce (recipe below)|
BRYANNA'S VERSION OF HULI-HULI SAUCE
Yield: about 1 cup
Use as a grilling, baking or BBQ sauce
1/4 cup water
1/4 cup brown sugar or coconut sugar
1/4 cup soy sauce (can be low-sodium)
2 Tbs dry or medium sherry
2 Tbs ketchup (can be low-sodium)
2 tsp dark sesame oil
1 Tbs grated fresh ginger
1 large clove garlic, crushed
a few shakes of hot sauce
a few shakes of liquid smoke
Whisk together the ingredients. Marinate your tofu, seitan, Soy Curls, tempeh or whatever in the sauce for a while, if you have time. Then grill, bake (at about 450 °F), BBQ or broil your food until the sauce soaks in and your food has nicely browned. I didn't have time to marinate it, so I just baked thick firm tofu slices until they soaked up most of the sauce and browned a bit.
Nutrition Facts (sauce only):
Nutrition (per 1/4 recipe): 100.6 calories; 19% calories from fat; 2.3g total fat; 0.0mg cholesterol; 539.1mg sodium; 128.1mg potassium; 17.9g carbohydrates; 0.3g fiber; 15.2g sugar; 17.6g net carbs; 1.0g protein; 2.2 points.
I've been experimenting lately with using bean flours for thickening sauces, gravies and soups (more recipes to come). Using bean flours instead of white flour thickens mixtures such as this while adding fiber, protein and other nutrients to what might have been an almost empty calorie condiment. It's also handy for converting your sauces and gravies and cream soups to gluten-free and soy-free, and great for diabetics and those on low-glycemic and low-fat diets. The results have good depth of flavor and a lovely creaminess. So, far, I've only used chickpea flour and white bean flour, which are very versatile. You can substitute white bean flour measure-for-measure in place of white flour for thickening purposes. (Still checking chickpea flour sub amounts.)
|Freshly-milled white bean flour from my new Wonder Mill-- you can also buy this flour in some natural food stores and online. Bob's Red Mill and Barry Farms are well known brands that carry it. I mill it from white navy beans, which are less expensive than the white kidney beans I usually use for cooking.|
|Broiled Soy Curls, onions and mushrooms on toast with bean-based GF Rich Brown Yeast Gravy (from my book "World Vegan Feast", but recipe below)|
BRYANNA’S RICH BROWN YEAST GRAVY (GLUTEN-FREE, BEAN-BASED)
From my book “World Vegan Feast”
Makes 2 1/2 cups
This fat-free and delicious brown gravy will become a low-fat staple. It lends itself to many variations!
1/3 cup nutritional yeast flakes
2 tablespoons oat flour (can be GF) (grind rolled or quick oats in a dry blender or electric coffee/spice mill)
4 tablespoons chickpea flour (besan)
2 tablespoons soy sauce
2 1/2 cups water
1/2 teaspoon salt
Optional: several shakes of gravy browner, such as Kitchen Bouquet
In a 1 1/2 to 2 quart microwave-safe batter bowl or measuring pitcher, mix the flours and yeast. Toast this in the microwave on full power for 2 to 3 minutes, uncovered. Whisk in the water, soy sauce, salt, and gravy browner, if using. Cover and cook on full power for 3 minutes. Whisk well. Cook again for 3 minutes on full power. Whisk one last time.
Alternatively, in a heavy saucepan over high heat, whisk the yeast and flours together until they smell toasty. Remove from the heat briefly to whisk in the water, soy sauce, salt, and gravy browner, if using. Stir constantly over high heat until it thickens and comes to a boil. Reduce the heat and simmer for 2 to 5 minutes.
This gravy can be made ahead and reheated.
Nutrition (per 1/2-cup serving): 26.6 calories; 13% calories from fat; 0.4g total fat; 0.0mg cholesterol; 218.0mg sodium; 113.5mg potassium; 3.5g carbohydrates; 1.4g fiber; 0.3g sugar; 2.1g net carbs; 3.0g protein; 0.3 points.
|Freshly-milled chickpea flour from my new Wonder Mill with an adapter for milling bean flours. If you don't have a mill, you can buy chickpea or garbanzo bean flour (or besan) in health food stores and Indian grocery stores, as well as online.|
My latest gravy recipe is a new bean-based version of my Southern-style biscuit gravy. You can bulk it up with Soy Curls (read about Soy Curls here) or other chicken subs, or vegan sausage, if you like. DH went crazy over it! (And, if you are counting calories, nix the biscuits and serve it on a steamed or baked potato, or whole grain toast or fat-free waffles.)
|Creamy-smooth Vegan Southern-Style Bean-Based Biscuit Gravy (with Soy Curls) on a potato|
BRYANNA'S VEGAN SOUTHERN-STYLE BEAN-BASED BISCUIT GRAVY
Yield: 3 cups (without additions)
1/3 cup white bean flour
1/4 cup nutritional yeast flakes
1/2 tsp salt
1 1/2 cups water
1 cup So Delicious Coconut Milk Beverage (Original) or other plain nondairy milk
1/2 Tbs low-sodium soy sauce
1/2 Tbs "chicken-style" vegetarian broth powder or paste (you can use a GF and/or SF version, if necessary), such as Better Than Bouillon No-ChickenVegan Soup Base
2 tsp dark sesame oil
1/4 tsp freshly-ground black pepper
OPTIONAL: (any or all)
2 cups reconstituted Soy Curls or other vegan chicken sub strips OR crumbled vegan breakfast sausage (about 2 large links or 4 small), browned a bit under a broiler
1/2 tsp dried rubbed sage (not powdered)
1/2 tsp dried thyme leaves (not powdered)
2 green onions, thinly sliced
|Freshly-milled white bean flour|
Blend together all of the gravy ingredients (EXCEPT optionals) until smooth. Place in a heavy medium saucepan. Whisk over high heat until it starts to boil, then reduce the heat to medium and whisk constantly for several minutes. Bean flour takes a little longer than grain flour to cook through. Use taste and smell to discern whether or not the gravy is finished. There should be no “beany” taste or smell if it’s done.
|Making the gravy|
If you are adding any of the optionals, do so at this point, heat through and taste for seasoning. Serve hot over hot split biscuits, toast, plain waffles, or potatoes.
|The finished gravy, ready to serve|
LAST, BUT NOT LEAST---BRING BACK THE BROILER!
I've been utilizing my oven's broiler ALOT these days, as we have been watching our calories. I spread veggies, or sliced tofu in a marinade, or reconstituted Soy Curls, etc. on a cookie sheet sprayed with a little oil from a pump sprayer, add any seasoning I might want, spray with a little oil from the pump sprayer again and place about 4-5 inches under the hot broiler. In just a few minutes they start to char a little and vegetables soften. I stir them around and cook for a few more minutes. In about 6 to 8 minutes, my food it cooked through and browned, with virtually no fat and not much effort.
Sometimes I use this method for a simple vegetable side dish an sometimes I use it as an alternate to stir-frying. I love doing leeks this way-- they get so soft and sweet and juicy. Give it a try!
|The Gravy (with Soy Curls) on a potato; broiled leeks mixed with broth-sauteed broccoli with sundried tomatoes|
|Broiled leeks and zucchini|
|Broiled Soy Curls, mushrooms and onions, ready to be topped with Rich Brown Gravy.|