Veggies




Turkey Vegetable Chowder


INGREDIENTS

    ½ cup sliced celery
    ½ cup chopped onion
    ½ cup chopped green pepper
    ½ cup chopped red pepper
    10 oz. can condensed cream of chicken soup
    1½ cups milk
    3 cups cubed cooked turkey or breast( substitute turkey left overs)
    10 oz. package frozen corn
    1 tsp. dried basil leaves
    ½ tsp. dried thyme leaves
    ¼ tsp. pepper
    2 tbsp. oil


Heat 2 tbsp. oil in skillet until hot. Add celery, onion, green and red pepper. Cook over medium high heat until tender. Add remaining ingredients. Cook over medium heat until chowder is hot.



BAKED POTATO SALAD

I have a passion for POTATOS: I have 1000 and 1 recepies and collecting more every day.
When baking potatos in the oven, it feels like a Sin to use all that Energy for just 2 potatos.
So I go ahead and put more and save them in the Fridg. A few days later : want a quick side dish? Voila!!! Baked potato salad

INGRIDIENTS

1 cup bean sprouts, rinsed and drained
4 cold baked potatoes, peeled and cut into chunks
1/4 cup coarsely chopped walnuts
4 celery stalks, thinly sliced
4 radishes, sliced
3 tablespoons snipped fresh dillweed
2 tablespoons snipped fresh parsley
1/3 cup fat-free mayonnaise
2 tablespoons lemon juice
4 teaspoons Dijon mustard
1/4 teaspoon curry powder

Combine sprouts, potatoes, walnuts, celery, radishes, dillweed and parsley in a bowl.
In another bowl, whisk mayonnaise, lemon juice, mustard and curry powder.
Pour dressing over potato mixture; toss to coat. Cover and refrigerate until ready to serve.
Makes 6 servings.
Calories 157 Fat (g.) 3.4 % Calories from Fat 19% Cholesterol (mg.) 0



CRISP GREENS & VEGGIE SALAD

INGRIDIENTS.
4 c fresh spinach, torn
4 c iceberg lettuce, torn
4 c leaf lettuce, torn
1 med cucumber, sliced
2 carrots, sliced
2 celery stalks, sliced
6 broccoli florets, sliced
3 cauliflowerets, sliced
6 radishes, sliced
4 scallions, sliced
5 mushrooms, freshly sliced
1 small bottle (8 oz) fat-free Italian dressing
2 tbsp Parmesan cheese, freshly grated

In a large salad bowl, toss greens & vegetables. Cover & chill. Just before serving, add bottled dressing & Parmesan cheese. Toss. Serves 12.

Per 1 1/2 cups = 36 Calories, 1 gr Fat, ? Fiber
POINTS: 1



Vegetable Lasagne

1 package (16 oz.) lasagne, uncooked 1 package (16 oz.) frozen
1 3/4 cups (15 oz.) part-skim ricotta cheese broccoli, cauliflower,
1 egg or egg substitute equivalent carrot mix
2 teaspoons dried parsley flakes 2 jars (27 1/2 oz. each) Ragu
1/2 teaspoon garlic powder Light Pasta Sauce-Chunky
1 small red bell pepper, thinly sliced Mushroom
1 small green bell pepper, thinly sliced 2 cups (8 oz.) shredded part-
1 cup thinly sliced onion skim mozzarella cheese

Cook pasta according to package directions; drain. Lay flat on foil to cool. Heat oven to 375 degrees. In small bowl, stir together ricotta cheese, egg, parsley, and garlic powder. In medium microwave-safe bowl, stir together all vegetables; cover with plastic wrap and vent. Cook on HIGH (100%) 8 to 10 minutes or until vegetables are tender; drain.
In 13x9x2-inch pan, spread 1/2 cup pasta sauce. Arrange 4 pasta pieces lengthwise over sauce, overlapping edges. Spread one-third ricotta mixture evenly over pasta; spread 1 1/3 cups pasta sauce evenly over ricotta. Spoon one-fourth vegetables evenly over sauce; sprinkle with 1/2 cup mozzarella cheese.
Repeat layers TWICE, beginning and ending with pasta. Spoon remaining vegetables over pasta; spread remaining sauce evenly over top. Sprinkle with remaining cheese; cover with foil.
Bake 50 minutes, remove foil. Bake 10 minutes or until hot and bubbly. Let stand 10 minutes before serving.

Serves 12

Nutritional Information (per serving): 280 Calories, 37 g Carbohydrate, 7 g Fat, 16 g Protein, 40 mg Cholesterol, 570 mg Sodium

Source: Mama's Cookbook



Spanish Green Beans

2 10 oz. packages frozen cut green beans 1/2 teaspoon dried basil
2 tablespoons vegetable oil 1/4 teaspoon dried rosemary,
1/4 cup chopped onions crumbled
1/2 cup chopped green pepper Salt and pepper to taste
2 medium tomatoes, peeled and chopped
1. Cook beans according to package directions.
2. While beans are cooking, heat oil in a large saucepan over medium heat. Add onions and green pepper. Cook until tender, about 10 minutes.
3. Add tomatoes and spices to onion mixture.
4. Drain beans. Add to saucepan. Heat through.

Serves 6

Nutritional Information (per serving): 84 Calories, 2 g Protein, 5 g Fat, 10 g Carbohydrate, 7 mg Sodium, 0 mg Cholesterol; 2 Vegetable Servings, 1 Fat Serving Source: More Lean and Luscious



Spinach Balls in Tomato Sauce


Preparation: 20 minutes, plus 15 minutes refrigeration
Cooking: 45 minutes (mostly unattended)

1 tablespoon unsalted margarine 1/4 teaspoon black pepper
2 medium-size yellow onions, chopped fine 1 large egg white
1 pound fresh spinach, trimmed and chopped,
1 can (8 ounces) low-sodium , or 1 package (10 ounces) frozen chopped tomato spinach, thawed and drained
1/2 cup low-sodium beef broth
4 cloves garlic, minced 1/2 teaspoon dried basil,
1 tablespoon fine dry bread crumbs crumbled
1 teaspoon grated lemon rind Nonstick cooking spray
1 tablespoon grated Parmesan cheese

1. In a heavy 10-inch skillet, melt 1/2 tablespoon of the margarine over moderate heat; add half the onions and cook, uncovered, until soft-about 5 minutes. Add the spinach and half the garlic and cook, covered, for 2 minutes. Uncover and cook, stirring, until dry--about 2 minutes.

2. Preheat the oven to 350 degrees. Remove the spinach from the heat and stir in the bread crumbs, lemon rind, cheese, 1/8 teaspoon of the pepper, and the egg white. Using your hands, shape the mixture into 1 1/2-inch balls. Refrigerate for 15 minutes.

3. In a small heavy saucepan, melt the remaining 1/2 tablespoon of margarine over moderate heat; add the remaining onion and cook, uncovered, until soft-about 5 minutes. Add the remaining garlic and pepper and the tomato sauce, beef broth, and basil. Cover and simmer over moderately low heat, stirring occasionally, for 30 minutes.

4. While the tomato sauce is cooking, coat a shallow 1-quart casserole with the cooking spray, add the spinach balls, and bake, uncovered, for 30 minutes. Before serving, spoon the tomato sauce over the spinach.

Serves 4 or planty of left overs
Nutritional Information (per serving): 108 Calories, 4 g Fat, 1 g Saturated Fat, 1 mg Cholesterol, 5 g Protein, 14 g Carbohydrates, 138 mg Sodium, 0 Added Sugar, 3 g Fiber



Broccoli Crab Bisque


1 cup sliced leeks or green onions
1 lb. mushrooms, sliced
1 lb. broccoli, chopped
1 clove garlic, minced
1/4 cup butter
1/4 cup flour
1/4 tsp. thyme
1 small bay leaf
3 cups chicken broth
2 cups half and half
3/4 cup shredded Swiss cheese
1 lb. imitation crabmeat
Splash of white wine

Cook onion, mushroom, broccoli, and garlic in butter until tender. Blend in flour, thyme, and bay leaf. Add chicken broth and half and half all at once. Cook until thick and bubbly. Add cheese and stir until melted. Add crabmeat. Heat through. Add wine.

Serves 6-8. or planty of letovers for the week



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