Guest guest Posted July 21, 1999 Report Share Posted July 21, 1999 * Exported from MasterCook Mac * Antipasto Salsa Recipe By : Cooking Light June 1999 Serving Size : 6 Preparation Time :0:00 Categories : Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup tomato -- diced 1 cup zucchini -- diced 1/2 cup artichoke hearts -- drained and chopped 1/2 cup fresh basil -- chopped 1/3 cup red bell peppers -- bottled, roasted 1/4 cup onion -- minced 2 tablespoons kalamata olive -- chopped and pitted 1 tablespoon balsamic vinegar 2 teaspoons olive oil Combine all ingredients in a medium bowl; cover and chill. - - - - - - - - - - - - - - - - - - Per serving: 48 Calories; 3g Fat (51% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 96mg Sodium Food Exchanges: 1 Vegetable; 1/2 Fat NOTES : Serving Size: 1/2 cup _____ * Exported from MasterCook Mac * Baked Zucchini Frittatas Recipe By : alt.cooking.chien Serving Size : 2 Preparation Time :0:00 Categories : Brunch/Breakfast Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup zucchini -- sliced 1/4 cup onion -- chopped 1/2 red bell pepper -- cut into thin strips 1 clove garlic -- minced 1 tablespoon reduced-calorie margarine 3 egg white 3 tablespoons 1% low-fat milk 1/4 teaspoon salt 1/4 teaspoon Italian seasoning 2 ounces Monterey jack cheese -- (1/2 cup) 1/4 cup fat-free Parmesan cheese Heat oven to 400 degrees. Grease two 10-oz. custard cups or individual baking dishes. In 8-inch skillet over medium low heat, saute zucchini, onion, red pepper and garlic in margarine until tender; let cool slightly. In medium bowl, beat eggs, half-and-half and seasonings until combined. Stir in zucchini mixture. Pour into prepared custard cups or baking dishes. Sprinkle with cheeses. Bake, uncovered, at 400 degrees for 14 to 17 minutes or until top is puffy and light golden brown. Let stand 5 minutes before serving. Serves 2. - - - - - - - - - - - - - - - - - - Per serving: 226 Calories; 12g Fat (46% calories from fat); 19g Protein; 12g Carbohydrate; 38mg Cholesterol; 693mg Sodium Food Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates NOTES : 2 _____ * Exported from MasterCook Mac * Barley Salad with Pesto, Tomato and Zucchini Recipe By : Cooking Light June 1999 Serving Size : 6 Preparation Time :0:00 Categories : Salad Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 cup barley -- uncooked 1 1/2 cups fresh parsley 1/2 cup fresh cilantro 2 tablespoons pine nuts -- toasted 1/4 cup fat-free Parmesan cheese 2 tablespoons water 1 tablespoon lemon juice 1 tablespoon olive oil 3/4 teaspoon salt 1/8 teaspoon black pepper 1 1/2 cups zucchini -- diced 1 1/2 cups plum tomato, whole -- diced 1/2 cup red onion -- diced Bring 1 1/2 cups water to a boil in a medium saucepan. Add barley; cover, reduce heat, and simmer 13 minutes. Remove from heat; let stand, covered 5 minutes. Combine parsley and cilantro in a food processor; process until minced. Add pine nuts; process until minced. Add cheese and next 5 ingredients; process until well-blended. Spoon the barley into a bowl. Stir in the pesto, zucchini, tomato and onion. - - - - - - - - - - - - - - - - - - Per serving: 185 Calories; 5g Fat (23% calories from fat); 8g Protein; 30g Carbohydrate; 4mg Cholesterol; 323mg Sodium Food Exchanges: 1 1/2 Starch/Bread; 1/2 Lean Meat; 1 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Breakfast Burritos Recipe By : Deidre Parkes Serving Size : 4 Preparation Time :0:00 Categories : Brunch/Breakfast Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium zucchini -- sliced 1/4 pound mushroom -- sliced 1 bunch green onion -- sliced 1/4 ounce egg substitute 1/2 cup nonfat cottage cheese 4 fat free tortillas Saute mushrooms and zucchini in nonstick skillet. Add green onion and heat through. Pour in the egg substitute and cook until nearly set. Add the cottage cheese and heat through mixing well. - - - - - - - - - - - - - - - - - - Per serving: 154 Calories; less than one gram Fat (2% calories from fat); 9g Protein; 30g Carbohydrate; 1mg Cholesterol; 427mg Sodium Food Exchanges: 1/2 Lean Meat; 1 Vegetable _____ * Exported from MasterCook Mac * Creamy Zucchini-and-Rice Gratin Recipe By : Cooking Light YEAR: 1997 ISSUE: July PAGE: 70 Serving Size : 4 Preparation Time :0:00 Categories : Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- divided 1 cup onion -- chopped 7 cups zucchini -- finely chopped 2 cloves garlic -- minced 1/4 teaspoon salt 1/8 teaspoon pepper 1 1/2 cups rice 1/2 cup chopped fresh parsley 1/2 cup egg substitute 1/3 cup crumbled feta cheese 1 teaspoon fresh or 1/4 teaspoon dried thyme Cooking spray 1/4 cup fresh breadcrumbs 1. Preheat oven to 375 degrees. 2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add onion; saute 3 minutes or until tender. Add zucchini, garlic, salt, and pepper; saute 10 minutes or until zucchini is tender. Spoon zucchini mixture into a large bowl using a slotted spoon; cool slightly. 3. Add rice, parsley, egg substitute, feta, and thyme to zucchini mixture; stir well. Spoon zucchini mixture into a 2-quart baking dish coated with cooking spray. Sprinkle breadcrumbs evenly over top; drizzle with 2 teaspoons oil. Bake at 375 degrees for 45 minutes or until set. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 424 Calories; 10g Fat (22% calories from fat); 14g Protein; 69g Carbohydrate; 12mg Cholesterol; 363mg Sodium Food Exchanges: 3 1/2 Starch/Bread; 1/2 Lean Meat; 2 Vegetable; 1 1/2 Fat _____ * Exported from MasterCook Mac * Dilled Pasta Salad Recipe By : Betty Crocker - Modified Serving Size : 6 Preparation Time :0:00 Categories : Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free mayonnaise 1/2 teaspoon dill 1/2 teaspoon mustard 2 cups rotini 1 whole zucchini -- chopped 1/4 cup onion -- chopped 1/4 cup fat-free sour cream 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup black olives 1 carrot -- shredded - - - - - - - - - - - - - - - - - - Per serving: 144 Calories; 1g Fat (7% calories from fat); 5g Protein; 29g Carbohydrate; 1mg Cholesterol; 500mg Sodium Food Exchanges: 1 1/2 Starch/Bread; 1/2 Vegetable; 1/2 Other Carbohydrates _____ * Exported from MasterCook Mac * Frittata with Leeks, Spaghetti and Zucchini Recipe By : Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Brunch/Breakfast Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon reduced-calorie margarine -- divided 2 cups leek -- thinly sliced 1 1/2 cups zucchini -- diced 1/3 cup 1% low-fat milk 2 teaspoons basil 1/4 teaspoon salt 1/4 teaspoon pepper 4 egg white 3 large eggs 2 cups cooked spaghetti 1 1/2 ounces lowfat Swiss cheese -- shredded Heat 1 1/2 teaspoon butter over medium. Add leek and zucchini. Saute 6 minutes. Combine milk and next 5 ingredients. Stir in leek mixture and spaghetti. Preheat broiler. Heat 1 1/2 teaspoon butter in skillet. Add egg mixture. Cover, cook 10 minutes. Top with cheese. Broil 5 minutes. - - - - - - - - - - - - - - - - - - Per serving: 263 Calories; 7g Fat (25% calories from fat); 17g Protein; 31g Carbohydrate; 166mg Cholesterol; 321mg Sodium Food Exchanges: 1 1/2 Starch/Bread; 1 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Garden Vegetable Casserole Recipe By : Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups potato -- cubed 1 cup carrot 1 cup fresh green beans -- sliced 2 tablespoons reduced-calorie margarine 1/2 cup onion -- chopped 1/4 cup all-purpose flour 2 1/2 cups skim milk 1 1/2 cups reduced fat cheddar cheese -- divided 1 teaspoon dried dill 1 teaspoon dried marjoram 1 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon dry mustard 1 cup zucchini -- sliced vegetable cooking spray 1 tomato -- thinly sliced Cook potato in boiling water 8 minutes or until crisp-tender; drain and set aside. Arrange carrot and green beans in a vegetable steamer; place over boiling water. Cover and steam 8 minutes or until crisp-tender; drain and set aside. Melt margarine in a medium saucepan over medium heat; add onion, and saute 3 minutes. Add flour, and cook 1 minute, stirring constantly. Gradually add milk, stirring constantly. Cook an additional 12 minutes or until thickened and bubbly, stirring constantly. Remove from heat; stir in 3/4 cup cheese and next 6 ingredients. Combine potato, carrot, green beans, and zucchini in a bowl. Add cheese sauce; stir gently. Spoon mixture into a 13 x 9 x 2 " baking dish coated with cooking spray. Bake, uncovered at 350º for 20 minutes. Arrange tomato on top of casserole, sprinkle with remaining 3/4 cup cheese. Bake 5 minutes or until cheese melts; let stand 5 minutes before serving. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 255 Calories; 3g Fat (12% calories from fat); 13g Protein; 45g Carbohydrate; 6mg Cholesterol; 293mg Sodium Food Exchanges: 2 1/2 Starch/Bread; 1/2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat NOTES : Serving size 1 cup. _____ * Exported from MasterCook Mac * Grilled Vegetable Sandwich Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Sandwiches and Pizza Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium zucchini 1 medium yellow bell pepper 2 red bell pepper 1 onion 1/3 cup balsamic vinegar 2 tablespoons olive oil 2 teaspoons molasses 3/4 cup feta cheese fat-free mayonnaise 1/4 cup fat-free Parmesan cheese Marinate vegetable first. - - - - - - - - - - - - - - - - - - Per serving: 214 Calories; 13g Fat (52% calories from fat); 9g Protein; 19g Carbohydrate; 31mg Cholesterol; 375mg Sodium Food Exchanges: 1 Lean Meat; 2 Vegetable; 2 Fat; 1/2 Other Carbohydrates _____ * Exported from MasterCook Mac * Grilled Vegetables and Mozzarella Panini Recipe By : The American Dairy Association Serving Size : 4 Preparation Time :0:00 Categories : Sandwiches and Pizza Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 sweet red pepper -- halved, seeds removed, each half cut into thirds 1 medium zucchini (about 6 ounces) -- cut into long slices about 1/4-inch thick 1 Asian eggplant (about 6 ounces) cut into -- about 1/4-inch thick long strips 3 tablespoons olive oil salt and freshly ground pepper 1 thin baguette -- about 22 inches long 3 cups lowfat mozzarella cheese -- (12 ounces) sliced into thin, even slices (see note) 1/4 cup fresh basil leaves or 1 teaspoon dried basil 1 tablespoon balsamic vinegar 1 tablespoon fresh chopped herbs to garnish -- optional sea salt to taste Brush the vegetables lightly with some of the oil, season with salt and pepper, and grill over medium-high heat (or under broiler), 4 to 5 minutes on each side. Remove from the grill and cool for several minutes. Meanwhile, halve the bread lengthwise and brush the inside lightly with oil. Grill the inside of the bread quickly, about 1 minute and remove. Assemble the sandwich by alternating layers of vegetables, cheese and basil on the still warm bottom half of the bread, then sprinkling on any remaining oil and a few drops of vinegar. Sprinkle on any other herbs desired and a little sea salt. Press top on tightly and slice into 5-inch lengths. Note: Asian eggplants are long, slender and light purple in color. If unavailable, substitute small, baby eggplant. Regular mozzarella can be substituted if fresh is not available. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 644 Calories; 28g Fat (40% calories from fat); 34g Protein; 63g Carbohydrate; 46mg Cholesterol; 1140mg Sodium Food Exchanges: 4 Starch/Bread; 3 Lean Meat; 3 1/2 Fat _____ Quote Link to comment Share on other sites More sharing options...
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