Guest guest Posted July 21, 1999 Report Share Posted July 21, 1999 * Exported from MasterCook Mac * Impossible Garden Pie Recipe By : Possum Kingdom Lake Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups zucchini -- chopped 1 cup tomato -- chopped 1/2 cup onion -- chopped 1/3 cup fat-free Parmesan cheese 1 1/2 cups skim milk 3/4 cup Bisquick® baking mix 3 egg white 1/2 teaspoon salt pepper Heat oven to 400 degrees. Lightly grease pie plate, 10x1 1/2 inches. Sprinkle zucchini, tomato, onion and cheese evenly in pie plate. Beat remaining ingredients until smooth, 15 seconds in blender on high speed or 1 minute with hand beater. Pour evenly into pie plate. Bake until top is golden brown and knife inserted in center comes out clean, about 30 Minutes. Let stand 5 minutes before cutting. Garnish with tomato and zucchini slices if desired. Refrigerate any remaining pie. 6 servings. Note: If using pie plate, 9x1 1/4 inches, decrease milk to 1 cup, baking mix to 1/2 cup and eggs to 2. - - - - - - - - - - - - - - - - - - Per serving: 123 Calories; 2g Fat (16% calories from fat); 8g Protein; 19g Carbohydrate; 6mg Cholesterol; 464mg Sodium Food Exchanges: 1/2 Starch/Bread; 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Italian Pasta Stir Fry Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces linguine -- uncooked 2 medium tomatoes -- seeded and chopped 1 medium onion -- chopped 1 medium zucchini -- sliced 1/4 cup fresh parsley -- snipped 1 tablespoon olive oil 2 garlic cloves -- pressed 1 teaspoon basil 1 teaspoon oregano 1/8 tea teaspoon salt 1/8 teaspoon ground black pepper 1 ounce fat-free Parmesan cheese -- grated Cook linguini according to package directions, drain and keep warm. In a large skillet or wok heat oil over medium heat until hot. Add garlic to oil; stir fry for 15 seconds. Add zucchini and onion; stir fry 2-3 minutes or until vegetables are crisp-tender. Add tomatoes, parsley and seasonings. Heat 1-2 minutes stirring gently until heated through. Remove from heat. Stir in linguine. Top pasta with grated cheese. Serve immediately. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 298 Calories; 5g Fat (14% calories from fat); 11g Protein; 54g Carbohydrate; 6mg Cholesterol; 65mg Sodium Food Exchanges: 3 Starch/Bread; 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Jamaican Cook-Up Rice Recipe By : Global Vegetarian, by Jay Solomon, page 108 Serving Size : 6 Preparation Time :0:00 Categories : Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 medium yellow onion -- diced 1 medium green bell pepper -- seeded and diced 1 medium zucchini or eggplant -- diced 8 medium button mushrooms -- sliced, up to 10 1/2 Scotch bonnet pepper or other hot pepper -- up to 1 seeded and minced -- (optional) 2 cups water 1 cup reduced-fat coconut milk (or water for a light version) 1 1/2 cups white rice 2 cups peeled and diced winter squash OR sweet potato or carrots 2 tablespoons dried parsley 1 teaspoon dried thyme 1/2 teaspoon allspice 1/2 teaspoon salt 2 cups chopped greens (kale or Swiss chard or beet greens or spinach) 15 ounces canned red kidney beans or pigeon peas -- drained In a large saucepan, heat the oil. Add the onion, bell pepper, zucchini, mushrooms, and chili pepper, if desired, and saute for about 7 minutes. Add the water, coconut milk, rice, winter squash, and seasonings. Cover and cook over medium-low heat for 15 to 20 minutes. Stir in the greens and beans and cook for a few minutes more. Turn off the heat, fluff the rice, and let sit on the stove top for about 10 minutes. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 223 Calories; 3g Fat (12% calories from fat); 5g Protein; 44g Carbohydrate; 0mg Cholesterol; 188mg Sodium Food Exchanges: 2 1/2 Starch/Bread; 1 1/2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Marinated Mushroom and Garden Vegetable Salad Recipe By : Low Fat € No Fat Magazine July 99 Serving Size : 8 Preparation Time :0:00 Categories : Salad Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces mushroom -- sliced 8 ounces broccoli florets 1 small zucchini -- cut in 1/2 " chunks 1 medium sweet red pepper -- cut in 1 " chunks 1 medium red onion -- cut in 1 " chunks 4 ounces cherry tomatoes -- halved 3/4 cup fat-free Italian Parmesan salad dressing 1/4 cup balsamic vinegar 1/4 cup honey In a large bowl combine mushrooms, broccoli, zucchini, pepper, onion and tomatoes. In a small bowl combine Italian dressing, vinegar and honey; mix well. Pour dressing over vegetable mixture; toss until well coated. Cover and refrigerate at least 2 hours or overnight, tossing occasionally. Just before serving, drain lightly. Serve on lettuce bed. - - - - - - - - - - - - - - - - - - Per serving: 81 Calories; less than one gram Fat (4% calories from fat); 2g Protein; 19g Carbohydrate; 0mg Cholesterol; 189mg Sodium Food Exchanges: 1 Vegetable; 1 Other Carbohydrates _____ * Exported from MasterCook Mac * Mediterranean Couscous Salad Recipe By : Moosewood Restaurant Low-Fat Favorites, page 144 Serving Size : 4 Preparation Time :0:00 Categories : Salad Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups couscous 2 1/2 cups boiling water 1/3 cup sun-dried tomatoes -- (about 10) ***DRESSING*** 2 cloves garlic -- pressed or minced 1 tablespoon olive oil 2 tablespoons fresh dill -- chopped 3 tablespoons fresh lemon juice 3 tablespoons balsamic vinegar ***VEGETABLES*** 1 cup carrot -- peeled and diced 1 cup zucchini -- diced 1/2 cup red bell pepper -- diced 1/2 cup red onion -- diced 1/2 cup celery -- diced salt and ground black pepper -- to taste 1 tomato -- diced a few fresh parsley or dill sprigs Place the couscous in a pot, pour 1 3/4 cups of the boiling water over it, cover, and set aside. Place the sun-dried tomatoes and 3/4 cup of boiling water in a covered heatproof bowl. While the tomatoes soften, whisk together the dressing ingredients and set aside. Uncover the couscous and fluff it with fork. Blanch the carrots, zucchini, and bell peppers in boiling water until just tender. Drain well. Drain and chop the sun-dried tomatoes. In a large bowl, combine the couscous, sun-dried tomatoes, blanched vegetables, red onions, celery, and dressing. Add salt and pepper. Chill for at least an hour. Add the diced tomatoes just before serving. Top with parsley or dill sprigs. - - - - - - - - - - - - - - - - - - Per serving: 339 Calories; 4g Fat (11% calories from fat); 11g Protein; 66g Carbohydrate; 0mg Cholesterol; 142mg Sodium Food Exchanges: 3 1/2 Starch/Bread; 2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Rice Burgers Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Sandwiches and Pizza Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 cup bulgur 1/4 cup vegetable broth 1/2 cup onion -- chopped 1/2 cup carrot -- shredded 1/2 cup zucchini -- shredded 1 teaspoon thyme 3 cups brown rice -- cooked 1/2 cup egg substitute 1/2 cup whole wheat flour 1/4 cup chopped walnuts 1 teaspoon garlic powder 1 teaspoon rosemary 1/2 teaspoon pepper 1 tablespoon canola oil In a large bowl, combine the water and bulgur; set aside for 30 minutes, or until bulgur is soft. Place in a strainer and drain, pressing out excess. Return to bowl. In a large frying pan over medium, warm stock. Add onions, carrots, zucchini, and thyme. Cook 4-5 minutes until liquid evaporates. Add to bulgur. Stir in rice, egg, flour, walnuts, garlic powder, rosemary and pepper. Shape into 6 patties. Fry in a skillet with oil. - - - - - - - - - - - - - - - - - - Per serving: 566 Calories; 11g Fat (17% calories from fat); 16g Protein; 104g Carbohydrate; 1mg Cholesterol; 126mg Sodium Food Exchanges: 6 1/2 Starch/Bread; 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat _____ * Exported from MasterCook Mac * Roasted Garlic Basil Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Pasta Sauces and Marinades Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic -- minced 1 medium zucchini 3/4 cup basil leaves -- chopped 1/4 cup parsley -- chopped 1/2 cup water 2 teaspoons lemon juice Preheat oven to 425. Cut zucchini into 1/4 " slices. Wrap zucchini and garlic in foil on a baking sheet. Roast in middle of oven about 15 minutes. Unwrap and cool. Blanch basil and parsley 10 seconds and drain. Drop in ice water. Blend all. - - - - - - - - - - - - - - - - - - Per serving: 84 Calories; 1g Fat (11% calories from fat); 6g Protein; 16g Carbohydrate; 0mg Cholesterol; 38mg Sodium Food Exchanges: 3 Vegetable _____ * Exported from MasterCook Mac * Savory Vegetable Cheesecake Recipe By : Enchanted Broccoli Forest Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups zucchini -- coarsely grated 3 tablespoons reduced-calorie margarine 1 cup onion -- minced 3 cloves garlic -- crushed 1/2 teaspoon salt 1 cup carrot -- grated 3 tablespoons flour 1/2 teaspoon basil 1/2 teaspoon oregano 1/4 cup parsley 1 tablespoon lemon juice 3 cups lowfat ricotta cheese 1 cup lowfat mozzarella cheese 1/2 cup fat-free Parmesan cheese 4 large egg whites pepper 2 medium tomatoes -- sliced 4 tablespoons bread crumbs Set the grated zucchini in a colander over a sink or a bowl. Salt lightly, and let stand 15 min. Squeeze out all excess moisture. in a large skillet, saute the onions in butter with 1/2 tsp. salt. After several minutes, add garlic, carrots, zucchini, flour and herbs. Keep stirring, and cook over medium heat 10 minutes. Remove from heat, stir in parsley and lemon. Beat together cheeses and eggs until very well blended. Add the sauteed vegetables and mix well. Season to taste with pepper. Turn into a greased 10 " springform pan sprinkled with a small amount of fine breadcrumbs. Bake uncovered 375 degrees for 1/2 hour. Then, interrupt its baking momentarily, to decorate it with tomatoes. Return the cake to the oven, reduce heat to 350 degrees and bake for another 30 minutes. Turn off the oven, open the oven door and leave the cake in there for 15 minutes. let cool 15 minutes more out of the oven before cutting and serving. - - - - - - - - - - - - - - - - - - Per serving: 244 Calories; 8g Fat (28% calories from fat); 24g Protein; 21g Carbohydrate; 51mg Cholesterol; 819mg Sodium Food Exchanges: 1/2 Starch/Bread; 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Summer Squash and Zucchini Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 med. yellow summer squash -- diced 1 med. zucchini -- diced 1 small onion -- chopped 1 1/2 cups shredded Monterey Jack cheese 1 cup fat-free Parmesan cheese 2 eggs -- beaten 1 cup instant rice -- uncooked 1/2 teaspoon salt 1/2 teaspoon Italian seasoning 1/8 tsp. black pepper Combine all ingredients in a large bowl, mix well. Pour into greased 9 " baking dish. Bake at 375: for 35 minutes or until liquid is absorbed. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 250 Calories; 10g Fat (37% calories from fat); 17g Protein; 23g Carbohydrate; 113mg Cholesterol; 495mg Sodium Food Exchanges: 1 Starch/Bread; 2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates _____ * Exported from MasterCook Mac * Thai Dumplings With Dipping Sauce Recipe By : Vegetarian Times Magazine, September 1998, page 44 Serving Size : 32 Preparation Time :0:00 Categories : Appetizers Asian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 2 cloves garlic -- minced 1 tablespoon ginger -- grated and peeled 1 tablespoon chili paste 3 green onion -- sliced 1 large zucchini -- diced (4 cups) 1 red bell pepper -- diced (1 cup) 1 tablespoon fresh lime juice 1/2 cup cilantro -- chopped 1 pound won-ton wrappers ***DIPPING SAUCE*** 1/4 cup tamari 2 tablespoons rice vinegar 1 tablespoon sesame oil 1/2 teaspoon chili paste 1 teaspoon minced green onions In large skillet, heat oil over high heat. Add garlic, ginger and chili paste. Stir-fry 1 minute. Add green onions and cook 1 minute. Add zucchini and bell pepper and cook, stirring often, until vegetables are just tender, 3 to 4 minutes. Add lime juice and cilantro. Remove from heat and allow the mixture to cool. Transfer mixture to food processor and coarsely chop. Dipping sauce: In small bowl, mix all sauce ingredients and set aside. Line baking sheet with plastic wrap. Working on a clean, flat surface, place 1 tablespoon of filling in center of won ton wrapper. Brush corners with a little water, then gather sides of wrapper and pinch tops to resemble a pouch. Set dumpling on baking sheet. Repeat until filling is used up. Fill wok or base of tiered bamboo steamer about 1/3 full of water. Cover and bring to a boil over high heat. Lightly oil steamer and place dumplings inside so edges are not touching. Set steamer over boiling water, cover and cook dumplings until tender, 15 minutes. Transfer dumplings to a platter and serve right away with dipping sauce. - - - - - - - - - - - - - - - - - - Per serving (excluding unknown items): 61 Calories; 2g Fat (23% calories from fat); 2g Protein; 10g Carbohydrate; 1mg Cholesterol; 85mg Sodium Food Exchanges: 1/2 Starch/Bread; 1/2 Vegetable; 1/2 Fat _____ * Exported from MasterCook Mac * Vegetable Cheese Casserole Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Casseroles Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup carrot -- sliced 1/2 cup water 1 cup broccoli -- chopped 1 cup cauliflower 1 cup zucchini 1 cup green beans 2 cups brown rice -- cooked 16 ounces marinara sauce 1 cup fat-free cheddar cheese Heat oven to 375. Spray a 2-quart baking dish with nonstick spray. Cook vegetables. Place rice in a dish, top with vegetables. Pour marinara over. Bake 30 minutes. Add cheese and bake 5 more. - - - - - - - - - - - - - - - - - - Per serving: 204 Calories; 3g Fat (11% calories from fat); 8g Protein; 38g Carbohydrate; 2mg Cholesterol; 382mg Sodium Food Exchanges: 2 Starch/Bread; 1/2 Lean Meat; 1 1/2 Vegetable _____ Quote Link to comment Share on other sites More sharing options...
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