Veggie Recipes

Veggie Recipes!

Chili Relleno Casserole

Creamy Texas Dip

Eggplant parmesan

Eggplant Parmesan,low-fat style

Eggplant/noodle casserole

Enchilada Casserole

Funny Bunny Flapjacks

Green Beans Lila

Grilled Eggplant

Mushroom Mousakka

Ratatouille # 1

Ratatouille # 2

Sauteed Peppers, Onions with Pasta (or Rice, or not)

Sauteed Peppers and Tomatoes

Shredded Zucchini

Spaghetti-squash parmesean

Spiced Cucumbers

Spinach-Mushroom Whole-Wheat Calzones

Stuffed Peppers # 1

Stuffed Peppers # 2

Stuffed Spagetti Squash

Super Simple Black Bean Soup

Tangy Mustard Cauliflower

Tip for Veggie Leftovers

Twice Baked Cheese/Garlic/Onion Potato

Vegetarian Chili

Vegetarian Chili with Beans and Corn

Vegetable Stuffed Eggplant

Veggie Trio Crock Pot

"Baba Ghanouj

A great recipe using Eggplant, is Baba Ghanouj a middle eastern treat.

eggplant
--MIX--
3/4 cup of plain nonfat yogurt
1/2cup fresh cilantro
1 chopped garlic clove
1 tsp paprika
2 tsp lemon juice

Bake an eggplant for about 45 minutes until the skin is chared, then peel.

In a blender mix the rest of the ingredients.

Blend until smooth and then chill. Eat with pita bread and carrot sticks! Way yummy. I don't really like eggplant but this is truly yummy! Similar to Hummos.

"Baked Beans"

This is a great recipe that your friends and family will never suspect as being a Weight Watchers recipe.

16 oz canned northern beans
4 tablespoons ketchup
1 tablespoon barbeque sauce
1/2 teaspoon mustard
2 teaspoons bacon bits
1 chopped onion
dash of garlic salt
l teaspoon brown sugar

Mix all ingredients in casserole dish. Bake at 350 degrees for 45 minutes.

4 servings

Each serving = 2 P/M, 24 opt. calories

"Baked Eggplant"

It can be made ahead of time and frozen. I like to do a really big batch and put it in a zipper bag in the freezer. I use the eggplant with pasta or we have them with nonfat mozz. cheese and sauce toasted on top on grinder rolls.

1 Good sized eggplant, sliced, skin on
1 carton egg sub. product
flour
bread crumbs
vegetable oil spray

I slice up the eggplant and flour it, then dip it in the egg, then the bread crumbs. Put it on a cookie sheet that is lightly sprayed and bake at 425 degrees for ten minutes. Flip and bake ten more. I wait until they are completely cool to freeze, otherwise they stick together. I like them crispy so when I heat them up in the toaster oven I keep testing them.

Messy to make though! Have to keep rinsing bread crumbs off my fingers

"Beans and Rice"

This is a very yummy and quick dish. Also note that you can sub fresh ingredients for any of the canned ones.

2 cans black beans, rinsed and drained
1 can stewed tomatoes
1/2 - 1 cup frozen corn kernels
1 small can chopped green chiles
1 T barbecue sauce

Put all ingredients into a saucepan and heat until bubbly and thick. Serve over rice (or potato).

Makes 4 1-cup servings: 2P, 1/4B, 5C, V

The good thing about this recipe is that you can add anything you like -- onions, peppers, etc.

"Bruschetta"

Chopped tomatoes
Fresh Basil
a little olive oil
and squeeze lemon juice

Just mix it all together and eat in with toasted french bread

"Carrots"

If you get tired of carrots try this

1 1/2 pounds carrots
cooking spray
salt
pepper
garlic

Slice carrots diagonally. Spray with cooking spray, toss well. Spread on a cookie sheet, season with salt, pepper & garlic (or as desired). Bake at 500� for 10 - 12 minutes.

Something different & best of all...they're FREE!

"Chili Relleno Casserole"

Here's a great Mexican Casserole

32 oz non fat refried beans
1 teaspoon chili powder
8 oz canned green chilies
16 oz reduced fat monterey jack cheese
1 cup egg substitute
4 Tablespoons flour
1 cup skim milk

Preheat oven to 350�F. Season refried beans with chili powder & spread over the bottom of a sprayed 9x13 dish. Layer chilies & cheese on beans. Mix egg substitute, flour & milk & blend well. Spread on top of cheese. Bake for 30-45 minutes until slightly brown.

Serves 8: 2 B 2 1/2 P 1/8 M 5 OPT CAL

REALLY GOOD AND EASY TO FIX.

"Creamy Texas Dip"

8 oz salsa
8 oz non fat sour cream

Drain salsa, reserving 1/4 c liquid. combine drained salsa & non fat sour cream. Stir in enough liquid to make a good dip. Cover & chill. Great with baked tostada chips or veggies or on a baked potato.

serves 4: 1/2 fr/v 40 opt cal 1 g fat 1 g fiber

"Creole Okra"

1/2 cup onion, chopped
1/2 cup red pepper, chopped
4 cups okra, chopped
2 large ripe tomatoes, you can use more
cajun seasoning to taste

To prepare the tomatoes for the dish, blanch them in boiling water for just a minute, then peel and chop--reserving all juice. Spray a nonstick skillet with cooking spray and heat over medium heat. Saute the onion and pepper until softened. Add the okra and saute together for 5 minutes. Add the tomatoes and cajun seasoning to taste. (If you don't have any premixed cajun seasonings, use cayenne pepper, salt, and black pepper.) Cover the skillet and reduce the heat to low. Simmer until the okra is tender, stirring occasionaly. Enjoy.

I like my soupy so I use more tomatoes.

"Dried Tomatoes"

A good way of preserving tomatoes

tomatoes, halved

You need to cut the tomatoes in halves and place them in the sun or slow oven till dried. If using sun you might need to bring them in at night if you get dew.

"Eggplant # 1"

Here is a goodie for eggplant

1 large eggplant, sliced 1/4 thick
pam light spray oil
3 mediumn onions, julienned
3 cloves of garlic, finely chopped
1 roasted pepper, diced
4 oz low fat cheese your choice, cheddar, mozzeralla
1/2 tsp black pepper
1 tsp dried oragano
1 cup of bread crumbs

1. Preheat oven 350�F.

2. Spray pan and cook as many slices as will fit and brown both sides about 3-min. on each(to brown top spray lightly on top then turn over).

3. Cook and drain all eggplant on a dish.

4. In same pan saute onions, garlic, and peppers just till onions go clear.

5. Now take a casserole dish and place a layer of eggplant on bottom close together as you can. Then add some of the onions, peppers, garlic mixture. Then add some cheese. Keep layering till no more stuff left, except crumbs. Put these on top and spray lightly with oil.

6. Bake for 20-25 minutesand. Serve warm.

Makes a nice lowfat dinner for 2 or a side dish for 4 enjoy

"Eggplant # 2"

1 eggplant (peeled if desired), 1/4 thick slices
pam
2 mediumn onion, julienned
3 cloves of chopped garlic
2 roasted red peppers, seeded & julienned
6 low fat mozzeralla, or a favorite
1/2 cup of bread crumbs
salt and pepper to taste

In a pan sprayed with pam and lightly brown each piece.

Then line the bottom of the casserole pan with the eggplant overlapping just a little to make it fit.

Then in the same pan saute the onions and garlic, cook until tender the put them on top of the eggplant and put the roast peppers on top of them and cover them with the cheese . Put the bread crumbs on last and bake for 20-25 minutes at 350�F enjoy.

"Eggplant Parmesan"

My family loves eggplant parmesan, but the traditional way was just too heavy. So I lightened it up and they love it.

tomato sauce
eggplant, slices
reduced-fat mozzarella cheese
grated cheese

Put a thin layer of tomato sauce on the bottom of your baking pan. Put a layer of eggplant slices, then a thin layer of reduced-fat mozzarella cheese, and sprinkle some grated cheese in there,too. Make as many layers as you like, ending with the cheese.

This will need to bake a little longer than the traditional recipe since you're not frying the eggplant first. Bake at 350 till tender. It's great.

OR, you can slice the eggplant in half, scooping out the seeds. Make a mixture of bread crumbs, grated cheese, diced tomatoes and onions. Stuff the mix in the eggplant halves and bake till tender.

"Eggplant Parmesan, Low-fat Style"

eggplant, sliced
low-fat mozzarella cheese
healthy choice spaghetti sauce

Put a small amount of sauce on the bottom of a baking pan; place a layer of eggplant, a layer of cheese, some more sauce, eggplant, etc. ending with cheese on top. You'll need to bake it a little longer than traditional eggplant parmesan since you're not frying it first.

My family loves it and don't even know its good for them!!

"Eggplant/Noodle Casserole"

1 eggplant, sliced
1 cup cooked pasta
2 oz cooked/drained ground beef
3/4 oz grated cheese
1 (1-oz) can whole tomatoes
1 clove garlic, crushed
1 tsp of basil and oregano

Put all together and casserole dish and cook until done, about 30 minutes at 350 degrees.

The whole recipe (big, big meal) is: 2 bread, 3 protein, and many, many veggies.

"Enchilada Casserole"

Here is a similar recipe to the Layered Enchilada Casserole, but it doesn't have any meat in it. It's so good you don't need the meat. It is a Richard Simmons recipe.

1/4 cup chopped onion
2 (14 1/2 ounce) cans Ready Cut tomatoes
3 ounces canned diced green chiles, if desired
1 cup sliced mushrooms
2 2/3 cups cannned pinto or kidney beans, drained
1 tablespoon chili powder
1 teaspoon cumin
8 corn tortillas, 1 inch wide strips
8 ounces (2 cups) low-fat cheddar cheese, shredded
1 cup sour cream

Preheat oven to 350 degrees F. In non-stick skillet coated with non-stick spray, saute onion about 4 minutes. Add tomatoes, chiles, mushrooms, beans and chili powder and cumin. Simmer uncovered 10 minutes.

In 11 1/2 x 7 1/2 inch casserole, arrange 1/3 of the tortilla strips in single layer. Set aside a little of the cheese for garnishing. pour 1/4 of the tomato mixture and 1/3 of the cheese over tortilla strips. Repeat layers, ending with sour cream and last 1/4 of the tomato mixture. Top with reserved cheese. Bake 30 minutes.

Serve with sour cream.

Serves 8.

Each serving = 1 B, 2 P, 2 V, 1 Fat

(These are Deal-A-Meal counts, but I believe are still accurate for WW.)

Remember that kidney beans can count as a B or a P, so use the count as needed. Can use fat free sour cream and then count as optional calories instead of the 1 Fat.

Let's keep this thread going. I would love to see more Mexican recipes.

"Funny Bunny Flapjacks"

1 cup raw carrot, grated
2 slices whole wheat bread, crumbled
1/2 cup grated raw onion
1/2 cup grated zucchini
1 egg plus 1 egg white, lightly beaten
3/4 ounce low-fat mozzarella cheese, shredded
Salt and Pepper to taste
1/2 cup unsweetened apple sauce

In medium bowl combine carrot, breadcrumbs, onion and zucchini. Add egg, cheese, salt and pepper. Divide into 8 balls and flatten to form pancakes. Heat a large skillet coated with non-stick spray.

Cook pancakes over medium heat, about 6 minutes, turning to brown both sides. Arrange on serving platter with apple sauce on the side.

Makes 2 servings. (Very easy to halve to serve one if you have egg beaters or don't mind wasting some egg.)

Each serving = 1 P, 2 1/2 V/F, 1 B, 10 opt.cal.; 7 1/2 grams of Fiber, 5 1/2 grams of Fat

This recipe originally called for 12 walnut halves, but I've never used them and don't see how they could be worth the fat. Also, I have often made this without the zucchini.

"Green Beans Lila"

(Serves 8)

1/2 med green bell pepper,chopped.
2 pimientos (we use the small jar of these), chopped
1 can reduced cal. cream of mushroom soup, 90 cal/can
8 processed cheese slices
6 cups of drained
canned green beans
12 saltine crackers, made into crumbs.
8 tsp margarine (reduced cal.), melted

Preheat oven 350 degrees.

In skillet that has been sprayed with non-stick cooking spray, Saute peppers and pimientos until tender. Add soup and cheese. Stir sauce until smooth and cheese is melted.

Spray 1-quart casserole with non-stick cooking spray; add green beans. Stir in sauce mixture. In a separate bowl toss crumbs and margarine. Top casserole with crumbs. Bake until bubbly.

Each serving provides: 1 P, 1 FA, 1 3/4 V, 1/4 B, 10 C

"Grilled Eggplant"

eggplant
salt
balsamic vinegar
canola oil

Not to beat the poor eggplant issue to pieces (poor eggplant!!), but I've had great success with eggplant on the grill.

First, it's important to salt the slices so that the inherent bitterness of eggplant will "sweat" off. I simply shake regular salt on the slices, let it sit for a half-hour, and wipe away the salt.

Then I like to mix balsamic vinegar with a small bit of canola oil and brush it onto the eggplant before and during grilling. It tastes great and it's so light and summery!

"Guacamole Dip"

2 cups cooked green split peas
2 tbs chopped onion
2 tbs lime juice
2 tsp minced garlic
1 tomato, chopped and seeded
1 can (4 oz) chopped green chilies, drained
1/2 cup picante sauce
1/2 tsp garlic powder
1/2 tsp ground cumin
1/4 cup fat free mayo or Miracle Whip

Cook peas as per package directions; drain; chill in refrigerator.

Place all ingredients in blender. Blend until smooth. You may want to add a little more picante if more heat desired. You may also add another tomato, chopped, after blended, if you desire chunks of tomato in your dip.

Makes eight 1/4-cup servings.

Per serving: 0.30 g fat, 1 g fiber, 77 calories, 458 mg sodium.

"Indian Rice"

A great recipe for rice, Its an Indian recipe.

Basmati Rice
Sweet potato
Chopped tomato
Chick peas
Carrot
Golden Raisins
1/2 tsp turmeric
1 tsp nutmeg

Chop vegetables, saute in a pan with light olive oil. Add Turmeric and nutmeg. Cook Basmati rice, Spray a baking dish with cooking spray and put rice in dish. Preheat oven to 425. Add Vegetables on top of rice and let juices sink into rice Add raisins (Its good to add cashews also, but that's added fat).

Bake for about 30 minutes.

This is good as a side or main dish. You can alternate the vegetable you like to use. its good with Naan or just toasted french bread. The rice fills you up.

"Lemon Potatoes"

If you have not tried the recipe below, you have no idea what you are missing!

2 Servings

2 t olive or vegetable oil
10 oz red potatoes, 1/4" slices
1/2 c reduced sodium chicken broth (canned ready to serve)
1 T lemon juice
1 t grated lemon peel
1 t fresh parsley, chopped
1 garlic clove, minced
1/8 t Pepper

In a 12-inch nonstick skillet heat oil; arrange potatoes in a single layer in skillet and cook over medium-high heat until bottoms are browned, 3 to 4 minutes. Turn potatoes over and cook until other sides are browned, 3 to 4 minutes.

Add remaining ingredients to skillet and stir to combine. Reduce heat to low, cover, and let cook until potatoes are tender, about 5 minutes.

Serve warm or chilled.

Each serving: 1 Fat, 1 Bread

Source: Weight Watchers "Simply Light Cooking"

"Mushroom Mousakka"

Molly Katzen's Moosewood Cookbook has a recipe for Mushroom Mousakka that is a terrific eggplant dish. I have modified the recipe somewhat, because she tops it with a bechemal sauce and also to eliminate some of the oil.

eggplant, 1/4 inch rounds
salt
olive oil pam
--TOMATO MIXTURE--
1 large onion
1 large can crushed tomatoes, with garlic
1 pound mushrooms, sliced
1 tsp each basil oregano and cinnamon

Peel (or not) and slice eggplant into 1/4 inch rounds, sprinkle with salt, and let sit in a colandar for 20 minutes to remove the bitter juices. Rinse the eggplant, pat it dry and place on a baking sheet sprayed with Olive Oil Pam. Bake at 375 until tender.

While the eggplant is cooking, make the mushroom tomato mixture:

Cook the diced onion in a couple of tablespoons of water over medium heat until translucent. Add mushrooms and cook for another 8 minutes. Add rest, bring to a boil, then simmer for 15 minutes. Remove from heat. Stir in 1/2 cup no fat parmesan and 1/2 cup bread crumbs. (I once added about an ounce of crumbled feta cheese with olives as well, which made an interesting change in the flavors)

Spray a large casserole dish with Pam. Alternate layers of eggplant and mushroom mixture, ending with mushrooms. Sprinkle top with a mixture of breadcrumbs and parmesan. Bake 30 minutes or until slightly browned.

- - - - - - - - - - - - -

It makes four good sized servings. I've only made it once since I've been on the program. I counted it as one bread and one protein, in addition to the veges. If you include the one ounce of feta, it would be an additonal quarter ounce, which I think is a third of a protein.

Can any one confirm whether or not this sounds right? With four servings, each has 1/8 cup of bread crumbs and 1/8 cup of non fat parmesean. (To ensure this, the crumbs and cheese sprinkled on top need to come out of the measured half cup.)

- - - - - - - - - - - - -

I made your receipe and it was really wonderful! I made it again a couple of nights ago and this time I used only 1/2 tsp of cinnamon and added 1/2 C of browned ground beef.

Thanks for the receipe. It's the best one I've come across yet!

"Okra Gumbo"

2 c okra, chopped
1 c onion, chopped
1 can stewed tomatoes with juice, chopped
1 c whole kernel corn
4 t ketchup
1/2 t garlic salt
1/4 t seasoned pepper

Boil okra until tender. Pour off water and drain slime. Put back in pan with enough water to cover. Add other ingredients and cook until thick.

Makes 4 servings: 1 1/4 V, 1/2 B, 5 C

Sometimes when I have extra protein exchanges, I add salad shrimp. Yum!

"Onion Bloom"

1 large sweet onion (Vidalia, Texas Sweet, etc)
1 t oil (or just spray lightly with cooking spray)
1/4 c cornflake crumbs (or seasoned bread crumbs)
pinch red pepper
pinch seasoned salt
1 egg white
--DIP--
1/2 c non fat sour cream
2 t red cal mayonnaise
1 - 2 t horseradish
1/2 clove garlic, finely minced

(I've use plain white onions when it's all I had)

Preheat oven to 350�. spray a 2 cup round baking dish with cooking spray. trim root from onion so that it stands up. slice 1/2" from top & remove peel. With a sharp knife, cut triangular slices to center of onion, slicing from top and stopping 1/2" from bottom, working your way around onion to make several "petals". Place in sprayed baking dish, drizzle with oil or spray with cooking spray. Cover & microwave 1 1/2 - 2 minutes or until onion is slightly tender & petals begin to seperate. Combine cornflakes, salt & pepper, set aside. Beat egg white until foamy. Brush onto onion. (Make sure you go into the petals too) Sprinkle evenly with cornflake mixture. Bake for 10 - 12 minute, until lightly browned & crisp. To prepare dip combine all ingredients. Refrigerate. Serve onion hot with dip.

It says this recipe serves 8 (1/8 onion & 1 T dip): 1/4 FA, 1/2 FR/V, 15 opt cal

My husband & I usually split the onion but use very little of the dip.

"Ratatouille # 1"

1 small eggplant, chopped
1 small onion, chopped
2 - 3 cloves garlic, crushed
1 - 2 carrots, thin slices
1 carton mushrooms, sliced
1 small bell pepper, chopped
1 small zucchin, sliced
1 vegetable boullion cube
1/4 cup water
1 can tomatoes (pasta style), Del Monte

Heat skillet, add water and boullion when boiling add onion and garlic and saute until tender, add bell pepper and saute, then add all the other veges including the eggplant. Saute. Then add the tomatoes -- add some water. If not tomatoey enough add more tomatoes or a can of tomatoe sauce.

Mix and cover and let simmer for about 45 minutes -- stirring occasionally. Serve over pasta or rice.

Scrumptious! Can be frozen -- Makes alot.

Suggestion #2: When I don't have time, or I am making spaghetti for the family (meat eaters)--I chop 1/2 an eggplant and steam it. I use instead of meat for my pasta dinner. Quick and easy and tasty too.

"Ratatouille # 2"

A friend of mine makes this to eat over rice a lot. I don't like eggplant, so I just use extra zucchini. Also, if I'm in a hurry, I use Ragu Light instead of making my own sauce.

2 c egg plant, cubed (dont peel)
2 c zucchini, cubed (dont peel)
2 med green peppers
2 med tomatoes
2 c tomato juice
1/4 c fresh parsley, chopped
2 T dehydrated onion flakes
1 t marjoram or oregano
2 cloves garlic, lightly crushed
1 t salt
pepper to taste

Cut the egg plant, zucchini, green peppers, and tomatoes into 1-in cubes. Heat in small pan with other ingredients. Boil; then cover and reduce heat. Cook vegetables until tender. Stir occasionally to prevent sticking. (30 mins. produces semi-firm vegetables.

For a softer mixture, cook longer.) If it is too soupy, uncover and cook until sauce thickens.

This can be served either hot or cold.

Makes 3 servings: 3 V

"Rice and Beans"

2 oz white rice
1 tsp oil
1 8 oz can stewed tomatoes
4 oz canned kidney or pinto beans

Brown the rice in 1 tsp. oil. When lightly brown add the remaining ingredients. Cover and let simmer for 20-25 minutes.

Selection info: 2 bread, 1 fat, 1/2 fruit-veg, 2 protein/milk.

Serve with your choice of a green veg. to fill up the rest of the plate and you have a nice dinner

"Salsa"

Chopped tomato
Chopped onion
Fresh Cilantro
Squeeze of Lime juice

I usually bake my own tortillas for chips.

This is easy and great.

"Broiled Tomato"

Tomtoes
Bread Crumbs

Cut tomatoes in 1/2, Dip tops in bread crumbs. Put in broiler for a couple of minutes.

"Sauteed Peppers and Onions w/ Pasta or Rice"

1 large red onion
3 peppers (green or mixed colors)
3 garlic cloves
1 Tbls margerine or olive oil, or broth / water
fresh sage
fresh parsley
cooked pasta or rice, or whatever you want

Chop the onion, peppers and garlic into large pieces. Stir fry the onion and garlic in the oil/butter/or in whatever you want to cook the veggies in (broth, water, etc.). When the onions are half done, add the peppers. Cook until the veggies are cooked enough for you. Add the sage and parsley. Take a huge helping of veggies and add to 1/2 C or 1 C pasta/rice/or not.

This is really good with grated parmesan cheese.

"Sauteed Peppers and Tomatoes"

1 medium-large onion
1 - 2 tbsp olive oil
4 bell peppers (1 red & 1 gold & 2 green), chopped
1 tsp Nature's Secret Blend Seasoned Salt
3 large tomatoes, cored and cut in chunks
1-1/2 tsp dried basil leaves

Saut� onion in oil for 5 minutes. Add peppers & seasoning blend and saut� about 8 minutes more. Add tomatoes & basil; cover and simmer until peppers are tender, about 3 to 5 minutes.

Makes 4 servings.

Exchanges: 1 V, 1-1/4 F

121 calories; 14 gm carbohydrate; 7 gm fat, 0 mg cholesterol, 354 mg sodium

"Shredded Zucchini"

Here's a nice vegetarian recipe from Moosewood At Home

2 - 3 small zucchinis (ca. two cups), shredded
2 - 3 cloves of garlic, minced
olive oil spray
1/4 cup non-fat yogurt
chopped mint

Shred the zucchinis. Mince or press the garlic. Spray a pan with Olive oil spray. Saute mixture over medium heat for about 5 minutes (don't let anything get mushy). Stir in 1/4 cup non-fat yogurt, top with chopped mint (yes!)

"Spaghetti-Squash Parmesean"

1 medium Spaghetti squash
1 c Broccoli flowerets, fresh
--AND--
1 c Zucchini, small, sliced
1 c Mushrooms, fresh, sliced
1 c Carrot, sliced
1 Clove garlic, small, crushed
3/4 ts Reduced calorie margarine, melted
1 tb Skim milk
1/2 c Part skim ricotta cheese
1 tb Parmesan cheese
1/2 ts Imitation butter flavoring
1/4 ts Salt
1/2 ts Italian seasoning
1/8 ts Coarsely ground pepper

Wash squash; cut in half lengthwise and discard seeds. Place squash, cut side down, in a Dutch oven; add 2 inches water. Bring water to a boil, cover and cook 20 minutes or until squash is tender. Drain squash and cool. Using a fork remove spaghetti-like strands.

Measure 3 cups of strands; set aside. Remove remaining strands for other use. Steam vegetables 5 to 7 minutes or until crisp-tender; drain well.

Combine squash strands and vegetables, tossing gently. Cover to keep warm; set aside. Saute garlic in margarine in a small saucepan; remove from heat. Add milk, cheese, buter flavoring, and seasonings to saucepan. Cook over low heat, stirring constantly, until mixture is hot (do not boil). Spoon cheese mixture over vegetable mixture, tossing gently.

Food Exchanges per serving: some free vegetables, 1/2 high-fat meat + 1/2 fat exchanges.

"Spiced Cucumbers"

Make WONDERFUL snacks!

1. Peel the cuke.

2. Slice it in half cross-wise, and then cut each half into 4 wedges.

3. Sprinkle the wedges with salt, pepper, cayenne, and a good dose of cumin.

4. Squeeze lemon juice over the wedges, and serve.

It is best to prepare this right before serving, but they last a while! I could not believe how good these were! Plus, they are FREE!!!!

Btw, I made tandoori chicken, aromatic rice, the cukes, and salad -- all on program, extremely low-fat, and extraordinarily tasty. Check out Indian cookbooks -- you can usually cut the fat way back.

"Spinach-Mushroom Whole-Wheat Calzones"

You can alter the filling however you want.

--DOUGH--
1 packet of yeast
2/3 cup lukewarm water
1/4 teaspoon sugar
1 cup bread flour
1/2 cup whole-wheat flour
1 teaspoon salt
--FILLING--
1/2 cup chopped onion
1 teaspoon Italian seasoning
1 cup thawed frozen chopped spinach, squeezed dry
3 ounces nonfat mozerella cheese, shredded

In my bread machine on the dough cycle I'll add the dough ingredients. (or add ingredients and knead for at least 5 minutes, let rise until double)

Meanwhile, prepare filling: In skillet, add veggies and seasoning and cook until wilted.

Divide dough into 4 equal pieces and roll into a 7 inch circle. Place 1/4 of filling in center with 1/4 cheese. Fold dough over filling to half-moon shape. Press endes together and cover loosely with plastic wrap to let rise 30 minutes.

Adjust over racks to divide into thirds. Fill shallow baking dish with 2 inches of hot water; place on bottom rack. Preheat over to 400 degrees.

On top rack, bake calzones 20 minutes or until lightly browned. Sever immediately with tomato sauce on the side.

1 calzone: 3 veggies, 1 protein, 2 bread, 1 optional calorie; 2 grams fat and 6 grams of fiber

278 calories per serving.

"Stir Fry"

green peppers
onion
mushrooms
red peppers
red cabbage
oil
1 inch ginger (fresh grated), peeled
soy sauce
black pepper
1 cup canned plums
1/4 cup rice wine vinegar
sugar substitute
pork strips

First I'm going to heat up the oil in my skillet and add some fresh grated ginger (about 1 inch peeled) and let that simmer with my veggies; add some soy sauce and black pepper. The red cabbage adds a lot of texture to this dish.

In a small sauce pan I'm going to simmer 1 cup of canned plums with 1/4 cup of rice wine vinegar and sugar substitute.

I'll cook some pork strips and toss that with the veggies mixture and thin cooked egg noodles. Then I'll serve the plum sauce on top.

This may sound like a weird mixture, but it's one of my favorites. Real food that is easy to count!

3 proteins, 1 fat, 1 fruit and 2 breads

"STOP Casserole"

Squash
Tomatoes
Onion
Pepper

Season with salt, pepper & garlic. Combine in any amounts you like, microwave or bake until tender.

All free vegetables!

"Stuffed Peppers # 1"

From the October issue of Better Homes and Gardens. I have lightened it up a little.

1 tsp margarine or butter
1/2 cup finely chopped celery
1 can (10 3/4 oz) red. fat condensed cream of mushroom soup
1 cup water or chicken broth
1 single serving size envelope instant onion soup mix, about 1 Tbsp
4 cups cubed cooked chicken
3 cups hot cooked rice
5 large green sweet peppers, about 8 oz. each
1 tsp lemon-pepper seasoning
1 1/4 cups fat free cheddar cheese (5 oz.)
1/3 cup chopped pimento, optional

In a large non-stick saucepan melt margarine or butter over medium heat. Add celery and cook about 5 minutes or till tender.

Stir in condensed mushroom soup, water or broth, and dry onion soup mix. Heat till bubbly. Stir in chicken; heat through. Stir in rice; remove from heat.

To assemble, halve peppers lengthwise; remove stems, seeds and membranes. Place pepper halves, cut side up, in a large shallow baking or roasting pan. Divide chicken mixture among the pepper halves. Sprinkle with lemon-pepper seasoning.

Cover peppers loosely with foil. Bake in a 350 degree F oven about 25 minutes or till peppers are crisp-tender. Sprinkle with shredded cheese; top with pimiento. Bake, uncovered, about 5 minutes more or till cheese is just melted.

Makes 10 main dish servings. 272 calories each; 6 g fat, 1 g fiber

"Stuffed Peppers # 2"

This recipe came from a small cookbook called HOT STUFF that used to be given out at WW meetings. I think the copyright is circa 1978.

3 medium green peppers
12 ounces cooked chicken, diced
3 t dehydrated onion flakes
1/4 t garlic powder
2 t steak sauce
1 packet chicken flavored broth and seasoning mix
1 1/2 c tomato sauce, no sugar added
dash oregano

Blanch peppers in boiling water for 5-10 minutes. Combine remaining ingredients, except tomato sauce, mix well. Divide mixture evenly between peppers. Place in baking dish, cover with tomato sauce, sprinkle with oregano. Bake at 350 for 20-30 minutes.

Makes 3 servings.

Each Equals: 2 s vegetables + 4 P + Optional calories (steak sauce--very small calorie count)

Stuffed Spaghetti Squash""

1 spaghetti squash (about 1 1/2 pounds)
2 teaspoons olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
2 garlic cloves, minced
5 ounces ground veal (or ground turkey)
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 1/2 ounces part-skim mozzarella cheese, shredded
1 tablespoon fresh parsley, chopped

1. Pierce squash with tip of sharp knife in several places; place on paper plate and microwave on High 10 minutes, or until just softened, turning once during cooking. Let stand 5 minutes. Cut squash in half lengthwise and remove seeds. Using fork, scoop out pulp. Measure 3 cups squash into medium bowl; set aside. Reserve shells.

2. Preheat oven to 350 F.

3. In medium skillet, heat oil. Add onion, bell pepper, and garlic; cook over medium-high heat, stirring occasionally, until onion is translucent, about 2 minutes. Add veal; cook, stirring frequently, until veal is crumbled and cooked, about 5 minutes. Stir in squash pulp and remaining ingredients except cheese and parsley.

4. Spoon mixture evenly into each shell; place in baking pan. Bake 20 minutes. Sprinkle with cheese; bake 3 minutes longer. Sprinkle with parsley.

Makes 2 servings

Each serving provides: 1 Fat; 3 Proteins; 3 vegetables

"Super Simple Black Bean Soup"

2 cans black beans
2 cans FF vegetable or chicken broth
2 cans corn
1 jar salsa
1 - 2 cups water, to suit
1 tsp cumin or curry powder

Mix all together and simmer for 15 minutes. Pour 1/2 the soup in food processor and puree (to make the consistency thicker). Add this back to the rest of the soup. You can add more or less salsa to taste, but start with one jar.

I usually double this recipe and freeze 1/2.

"Tangy Mustard Cauliflower"

I forgot to post this recipe for one of our favorite ways to eat cauliflower: I often serve this when I make Beef Au Jus.

1 medium head of cauliflower
2 tablespoons of water
1/2 cup Mayonnaise, nonfat or lowfat
1 teaspoon prepared mustard
some grated parmesian cheese

Place the cauliflower in a 1 and 1/2 quart glass casserole dish. Add of water, cover and microwave on High for 8 to 9 minutes, or till tender-crisp. Meanwhile, combine mayonnaise and mustard in a small mixing bowl. Spoon the mustard sauce on top of the cauliflower, and sprinkle with some grated parmesian cheese. Microwave another 2 minutes or till topping is heated and cheese is melted.

Let stand 2 minutes before serving.

It is absolutely delicious! My 5 year old was disappointed that I didn't make it for dinner tonight...she asked for it! Now it's got to be good if a 5 year old requests it!!! :)

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As far as the count goes it would be optional calories for the mayo & parmesan cheese. Everything else is free! Depends on which mayo you use and how much cheese.

"Tip for Veggie Leftovers"

1 bag frozen vegatables
1 cup chicken broth
2 T hot water
2 T cornstarch
1/4 T garlic powder
1/8 t ginger (or cumin)
1/2 c water

Whenever I've only got veggies left at the end of the day, I take a bag of frozen vegetables (yours is a good choice, but usually I use a bag without a bread/rice item in it) and quick-cook it in a frying pan.

Make a cup of instant chicken broth, and put 2 t. in the pan and heat. Add bag of veggies and cook for approx. five minutes.

While the veggies are cooking, mix 2T. hot water, 2 T. cornstarch, 1/4 T. garlic powder, and 1/8 t. ginger (or cumin) with 2 T. broth and 1/2 c. water.

Add cornstarch sauce to the veggies and cook for 3-5 minutes more, stirring all the while, until the sauce thickens up a bit. Don't cook too long, or the veggies will go mushy.

Vary the spices if you like, and use more or less of them as desired.

I think this works best with an oriental blend. If you're lucky enough to have breads left on plan at the end of the day (my personal dream), add a cup of rice on the side.

With the Freedom Plan requiring a cup of veggies instead of 1/2 cup, this is a useful recipe!

Keep the extra broth on hand for cooking, instead of oil or margarine. It will keep in the fridge for a few days.

"Twice Baked Cheese/Garlic/Onion Potato"

1 potato
1 onion
margerine or cooking spray
1 - 2 servings cheese
1 dolop nonfat sour cream

Bake a potato, whatever size you want to eat. While baking, cut up one onion. Fry in some margerine or cooking spray with 1 minced garlic. Cut potato in half and scoop out the insides. In a bowl, combine the potato insides, the onions, 1 or 2 servings of cheese (I used blue cheese) and a dolop of non-fat sour cream, if you want. Mix together. Portion the mixture back into the potato shells and I then nuke it for a minute or so.

1 serving: 1 or 2 B, 1 or 2 P/M, 0 or 1 F, about 1/2 F/V and some Opt cal if you have sour cream.

"Vegetarian Chili"

Very easy, fast, and FAT FREE.

1 can chopped tomatoes
1 (24 oz) can kidney beans
12 - 24 oz ... (dep. on how much you like beans)
1 green bell pepper, chopped
1 onion, chopped
3 tablespoons chili powder

Just put all of these ingredients together in a pot and cook until it's all hot and bubbly and let it simmer for a while (1/2 hour to 1 hour). Add as much chili powder as you need to give it some kick. All of these ingredients can be played around with according to your taste.

On the WW plan, this counts as lots of VEGGIES (free!) and protein. The amount of protein depends on how much beans you used. 1/2 cup of kidney beans is 1 protein.

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This recipe sound real good but 1/4 c of kidney beans is 1 P/M or 1 B.

"Vegetarian Chili w/ Beans and Corn"

Add a dollop of plain nonfat yogurt if you wish. From WW Magazine.

1 tsp corn oil
2 1/2 C chopped onion
1 tbl chili powder
1/2 tsp cumin
1/8 tsp cinnamon
1 1/4 C chopped plum tomatoes
8 oz drained cooked kidney or red beans
1 C mixed vegetable or tomato juice
1/2 C diced green bell pepper
1-3 jalapeno peppers (seeded & minced)
2 C fresh or thawed frozen corn kernels
1/4 C plain nonfat yogurt, optional
1-2 tbl chopped cilantro

Place large nonstick skillet over med-high heat 30 sec. Add oil; heat 30 sec. more. Add onions and cook until golden, stirring often, about 10 min. Add chili powder, cumin, and cinnamon, cook, stirring often, 3 min. Add tomatoes, beans, vegetable juice, bell and jalapeno peppers. Reduce heat to low, cover and simmer 15 min. Add corn; simmer 5-8 min or until corn is cooked through. Divide evenly among 4 serving bowls; top each with 1 tbl yogurt and cilantro.

Each serving-with yogurt (1 1/4 C): 1/4 FA, 2-1/2 V, 1P, 1 B

OR

228 cal, 11 g pro, 44 g car, 3 g fat, 0 g sat, 241 mg, sod, 0 mg chol, 8 g fib.

"Vegetable Stuffed Eggplant"

1 large eggplant
1 cup chopped onion
2 large cloves garlic, minced
nonstick cooking spray
3/4 cup chopped red bell pepper
3/4 cup zucchini
3/4 cup chopped mushrooms
1 cup tomatoes (or a can of stewed), seeded & chopped
1/2 cup wheat germ
1/4 cup chopped fresh parsley
1 teaspoon dried thyme leaves
1/2 teaspoon black pepper
1/2 teaspoon salt
dash red pepper flakes
4 teaspoons grated fatfree parmesan cheese

1. Preheat oven to 400 degrees F.

2. Halve eggplant lengthwise. Scoop out pulp, leaving 1/4 inche thick shell. Chop pulp; set aside.

3. In large nonstick skillet, saute onion and garlic in cooking spray until onions are tender. Add reserved eggplant pulp, red bell pepper, zucchini and mushrooms; saute about 5 minutes, until vegetables are crisp tender. Stir in tomatoes, wheat germ, parsley, thyme, pepper, salt and red pepper flakes. Cook 1 minute.

4. Fill eggplant shells with vegetable mixture; sprinkile with cheese; bake 25 to 30 minutes, until shells are tender and cheese is lightly browned.

Serves 2.

Each = 241 calories; 4 grams fat, 13 grams fiber; 4 V, 1 B, 1/4 P (if I figured it correctly).

"Veggie Trio Crock Pot"

15 oz potato, sliced
3 cups carrots, sliced
1 3/4 cup fatfree beef broth

Place veggies in crock pot & pour broth over. Cover & cook on high 4 - 6 hours.

Serves 4: 3/4 B 3/4 FR/V 9 Opt Cal .1 g fat 1.9 g Fiber