vegetablerecipes

Yams with Pears Sent in by Marsha 11-30-2002
This nutritious alternatve to candied sweet potatoes has just one gram of fat per serving. Plus, the bright orange vegetable is a rich source of beta carotene.
1 pound yams or sweet potatoes
4 teaspoons cornstarch
1/8 teaspoon salt
1/8 teaspoon ground allspice
1 cup apple juice or apple cider
1/4 cup golden raisins or chopped dates
2 teaspoons lemon juice
2 ripe medium pears, cored and cut into 3/4-inch pieces
1. Wash and peel yams or sweet potatoes; cut into 1-inch cubes. In a large covered saucepan, cook yams in enough boiling water to cover about 10 minutes or until tender.Drain.
2. Meanwhile, in a small saucepan, combine cornstarch, salt, and allspice. Stir in apple juice, raisins, and lemon juice; cook and stir over medium heat until thickened and bubbly.
Cook and stir for 2 minutes more. Gently stir in pears and yams; heat through. Serve immediately. Makes 4 side-dish servings.
Make-Ahead Tip: You can cook the potatoes and the sauce ahead and chill them separately. Stir the pears and cooked potatoes into the sauce before serving, and heat
through. Be careful not to overcook as the potatoes may fall apart.
Nutritional facts per serving (4 servings per recipe)
calories: 211 , total fat: 1g , saturated fat: 0g , cholesterol: 0mg , sodium: 79mg , carbohydrate: 52g , fiber: 6g , protein: 2g.

Baked Cauliflower Casserole recipe submitted by Ludema 11-30-2002
Servings-4 Estimated stars per serving-1
Ingredients:
1    large head cauliflower
1    can chicken broth with roasted garlic
2    tablespoons reduced fat margarine
1/4 cup fat free half and half
1/2 cup chopped onion
1    clove garlic pressed
      salt and pepper
2    tablespoons grated parmesan cheese
      paprika
Directions:
Cut the cauliflower into bite size pieces, place in large pan and pour the can of chicken broth over it.
Cover and cook until tender. Drain the cauliflower
and place it in a large bowl. Add the margarine, half
and half, onion, garlic, salt and pepper and mash slightly
with a potato masher until mixed. Place in a sprayed 7" X 11"
casserole dish. Sprinkle with the parmesan cheese and the
paprika for color. Place in a 350 degree oven for 30-35 minutes
or until cheese melts and casserole is bubbly.

Vegetable Shepherd's Pie
Recipe submitted by Frances 11/18/02
Weight Watcher Points - 3 stars.
2 c. mashed potatoes
2 cans Veg-All mixed veggies, or 4 cups fresh or frozen mixed veggies
3 oz. non-fat grated or shredded cheese, any flavor
1/4 c. non-fat chicken broth
garlic powder
Drain veggies, and place in a 2 qt. casserole
with the 1/4 c. chicken broth. Mix potatoes, cheese,
and garlic powder to taste. Spread potatoes evenly over
veggies. Bake at 350* for about 25-30 minutes, or until hot.
Makes 4 Servings

STUFFED SUMMER SQUASH (recipe added 11-01-2002)
4 servings at 12 stars each
3-4 large summer squash, sliced lengthwise
1 (10-oz) package frozen mixed vegetables
2 cloves garlic, minced
1 T butter
1 cup herb stuffing
2 tomatoes, chopped
1 cup cheddar cheese, shredded (low fat)
Place squash in boiling water for about 10 minutes. Remove from water
and allow to cool.
Meanwhile, cook frozen vegetables in 1/3 cup of water with garlic and
butter for 5 minutes, then drain off excess water.
Combine stuffing and tomatoes in a large bowl and add vegetables.
Scoop out seeds from the squash and place stuffing mixture in each
squash half. Sprinkle with cheese and bake at 350F degrees for about
40 minutes. Squash should be crisp-tender, not mushy.

This is a great vegetarian dish that is a different version from the normal baked bean dish.
Mexican Style Baked Beans
30 oz canned vegetarian baked beans
1 cup(s) salsa
2 tbsp fresh lime juice
30 item(s) baked low-fat tortilla chips
1/4 cup(s) cilantro
1/2 cup(s) low-fat shredded cheddar cheese
Preheat oven at 350. Spray 1 1/2 quart baking dish with Pam. Combine beans, salsa, and lime juice and place in baking dish. Mix well. Top with chips and cilantro. Sprinkle with cheese. Bake for 25-30 minutes, or until heated through and cheese is melted. 4 servings @ 6 stars Beth :)

LOW-FAT HERBED CAULIFLOWER BAKE
1 lb. cauliflower florets
2 tbsps. veggie or chicken stock
1/4 c. onions, chopped
1/2 c. celery, chopped
1/4 c. mushrooms, chopped
1/2 c. vegetable stock
1 tsp. Italian herb seasoning
1/2 c. plain breadcrumbs
Preheat oven to 350�F. Place cauliflower in a steamer basket over boiling water. Cover and steam 4-5 minutes or until just tender. Drain and keep warm. Put stock in a heavy nonstick skillet over medium heat. Saut� onions, celery and mushrooms 4-5 minutes or until tender.
Stir in remaining ingredients except cauliflower and breadcrumbs. Add salt and pepper to taste. Simmer another 2 minutes. Stir in cauliflower.
Transfer mixture to a lightly oiled baking dish. Top with breadcrumbs and bake 15 minutes.Makes 4 servings.
Calories.....116Fat.....1.2gFiber.....3.3gChol...5mgCarbs.....18.7gSodium.....126 mg Sent in by Tina

Oven "Fried" Okra
3 tablespoons cornmeal
seasonings to taste (I use onion powder and season salt)
1 teaspoon vegetable oil
3 tablespoons water
Mix to form a batter and let stand while you prepare okra in 1/2" slices.
Spray iron skillet with non-stick cooking spray and place in oven to
preheat at 400 degrees. Stir okra slices into batter (I use 2 or 3
cups of okra slices), and pour into hot skillet. Spray surface of okra
with cooking spray, and return skillet to oven. Cook aproximately 20
minutes, stirring occasionally. Entire skillet of okra is 2 1/2 stars.

Kay's Veggie Relish
1 cup=1star
servings 4
Ingredients
2 Regular cans blackeyed peas
1 small can whole yellow corn
1 small can shoepeg corn
1/2 Cup sweet onion chopped (not vidalia)
1/2 cup chopped celery
1/2 cup fat free Italian Dressing
10-12 packets Equal OR SPLENDA
Instructions Drain and rinse thouroughly cans of peas and corn; drain well again after rinsing.Mix onion, celery, Italian dressing, and Equal. Stir until Equal is well dissolved. Pour mixture over peas and corn and chill until time to serve. Stir before serving Serve chilled. Takes five minutes to make and is filling for a long time

Roasted Cauliflower and Mushrooms
1star per serving
Serving Size : 6
3 cups cauliflowerets (1 pound)
1 cup chopped mushrooms (4 ounces)
1/2 cup chopped red onion (1/2 medium)
1 tablespoon olive or vegetable oil
2 teaspoons lemon juice
2 teaspoons balsamic or cider vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
2 cloves garlic -- finely chopped
1/3 cup chopped green onions (4 medium)
Heat oven to 350�. Spray rectangular baking dish,
13 � 9 � 2 inches, with nonstick cooking spray.
Mix all ingredients except green onions. Spread
evenly in baking dish.
Bake uncovered 40 to 45 minutes, stirring
occasionally, until vegetables are tender and golden
brown. Sprinkle with green onions.

Roasted Baby Carrots (1star)
Serving Size : 6
4 teaspoons vegetable oil
1 tablespoon chopped fresh thyme
OR
1 teaspoon dried thyme leaves
1/4 teaspoon garlic salt
1/8 teaspoon pepper
1 (16 ounce) package baby-cut carrots (6cups)
Heat oven to 425�. Spray rectangular pan, 13 � 9 � 2 inches, with cooking spray. Mix all ingredients except carrots in large bowl; toss to coat.
Spread carrots in pan.Bake uncovered 35 to 40 minutes, stirring occasionally, until carrots are tender.
Per serving: 57 Calories (kcal); 3g Total Fat; 1g Protein; 7g Carbohydrate; 0mg Cholesterol; 130mg Sodium

STEAMED CABBAGE
BY SANDRINA
I put a little oil in the pot, fry 2 or 3 cloves of garlic....take the garlic out when it begins to turn light brown. Then throw in 2 tall glasses of water, when the water boils, throw in the cabbage (1 large head sliced in 1/2 then 1/2 again). When the water boils again, put the flame on very low & cover. Steam for about 1/2 hour. when the cabbage gets loose and wilted, it's done. You can sprinkle some red pepper flakes in it. Makes a good side dish as well.

Snappy Green Beans
Serving Size = 3/4 cup = 1 star
2 lbs fresh green beans
2 Tablespoons lemon juice
2 Tablespoons parsley
2 teaspoons butter or margerine (I used the real butter)
salt and pepper to taste
Steam beans, Add to skillet over medium-low heat, and add the rest of the ingredients, stir to coat. It's that simply and very tangy

Cook-In-The-Bag Fresh Spinach
Ready in 3 min. I am crazy about Ready Pac-Spinach because you microwave it right in the bag. Slit the top, microwave for 3 min, and get 1 1/2 cups of perfectly cooked, emerald green baby spinach leaves. Not even a pan to wash! Try 1/2 cup of cooked spinach plus 1 tlbsp of Parmesan. Only 43 cal and fabulous!
Your Payoff: Eyesight that lasts. Spinach is the richest source of lutein, a natural compound that appears to protect your eyes from cataracts and retinal degeneration.
Can not wait to try this! Yum, Yum!
RED

Spinach Salad
2 stars per serving, makes 4 servings by sarah beth
4 cups fresh torn spinach
1 hard-boiled egg, chopped
2 Tbsp bacon bits
1 cup fresh slice mushrooms
1/2 c. fat-free French dressing
1 Tbsp finely chopped white onion
1/2 tsp worchestire sauce
1 Tbsp Brown Sugar
In a medium bowl combine spinach, egg, bacon bits, and mushrooms. In a small bowl combine dressing, onion, worchestire sauce, and brown sugar. Add to spinach mixture and toss well to coat.

Don's Cauliflower Salad
Serves 6 @ 3/4 cup each
69 calories, 1 gm fat, 1 gram fiber = 1 star!
3 cups chopped fresh cauliflower
1/4 cup diced green onion
1/2 cup chopped red bell pepper
3/4 cup chopped celery
1/2 cup Kraft fat-free mayo
1/3 cup fat-free sour cream
1 tsp lemon juice
sugar substitute to = 2 tsp sugar
1/4 cup bacon bits
In a large bowl, combine cauliflower, onion, red pepper, and celery. In a small bowl combine mayo, sour cream, lemon juice, sugar substitute, and bacon bits. Add mayo mixture to cauliflower mixture.   Mix well. Cover and refrigerate for at least 2 hours. Gently stir just before serving.

Veggie Crazy
1 HEAD OF CAULIFLOWER
1 HEAD OF BROCOLLI
ONION
1 ENVELOPE HIDDEN VALLY RANCH POWDER (PUT ON DRY)
3 TSP OF IMATATION BACON BITS
5 TBS MIRACLE WHIP FREE
MIX ALL INGREDIENTS AND SERVE.
3 star per serving TOTAL Angie
.

I made this for lunch today! I halfed the recipe and had a 6 star. lunch!!!! It was really good.... and I used a wheat pita! Stephanie
Fresh Tomato Pizzas
Makes 4 servings
Ingredients
2 large pitas
2 large plum tomatoes
1/4 tsp salt
2 tbsp chopped basil
2 tsp olive oil
2 garlic cloves, minced
Vegetable toppings of your choice, such as red/green pepper
strips, mushrooms, broccoli, etc.
1/3 cup shredded part-skim mozzarella cheese
Preheat oven to 400 degrees. Spray a large nonstick baking sheet with nonstick
cooking spray. Place the pitas on the baking sheet. In a small bowl, mix the tomatoes
and salt; stir in the basil, oil, and garlic. Top the pitas with the tomato mixture and
toppings. Drizzle any liquid in the bowl over the toppings. Bake until the tomatoes
are hot and softened, about 8 minutes. Sprinkle with the cheese; bake until the cheese
is melted, about 3 minutes longer. stars per serving = 3

Carrot-Apple Salad
Serves 4 3/4 cup   2 stars per serving
2 cups shredded carrots
1 cup unpeeled apples, cored and chopped (2 small)
1/4 cup raisins
2 tablespoons (1/2 ounce) chopped pecans
1/3 cup Fat Free Mayo
Sugar Substitute to equal 2 teaspoons of sugar
1/2 teaspoon apple pie spice
1 teaspoon lemon juice
In a medium bowl, combine carrots, apples, raisins, and pecans. Add mayo, sugar sub., apple pie spice, and lemon juice. Toss lightly to combine. Cover and refrigerate for at least 1 hour.
HINTS:1. You can use 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, and 1/8 teaspoon ginger instead of apple pie spice. But the already blended purchased apple pie spice is quicker, easier, and tastier!
2. To plump up raisins without "cooking" place in a glass measuring cup and microwave on HIGH for 15 seconds.
Each servings.124 calories   3gram fat    3 fiber

Waldorf Coleslaw    (very good!)
Serves 8 (3/4 cup) 3 stars per serving
4 cups shredded cabbage ( I don't like to shred,so I chopped)
1 cup unpeeled apples, cored and chopped
1/2 cup raisins
1/2 cup chopped dry-roasted peanuts
3/4 cup plain fat free yogurt ( I used vanilla flavored yogurt)
1/3 cup non fat dry milk powder
1/2 cup FF mayo
sugar substitute to equal 1 tablespoon sugar In a large bowl, combine cabbage, apples, raisins, and peanuts. In a small bowl, combine yogurt and dry milk powder. Add mayo and sugar substitute. Mix Well. Blend into cabbage. Toss lightly. Cover and refrigerate for several hours before serving. Hint: To plump up raisins without cooking them, place in a glass measuring cup and microwave on HIGH for 30 seconds.
Also: If you cannot eat peanuts, you can leave them out, and adjust the points.
Calories 133   Fat 4grams    Fiber 2

Brown Sugar Sweet Potatoes
2 stars -- Yield: 4 (1/2 cup) servings
1 can sweet potatoes (14 oz. mashed)
2 T brown sugar
1 T reduced-calorie margarine
2 T orange juice
� tsp salt
Combine sweet potatoes, brown sugar, margarine, orange juice, and salt in a saucepan. Cook over medium heat 5 minutes or until smooth and thoroughly heated, stirring often. Stir in 2 to 3 tablespoon water, if necessary. SARAH BETH

Tis the season for both, so here's a great recipe! Sarah Beth
Tomato-Cuc Salad
Makes 7 cups
Dressing:
1/4 cup each light mayo and red-fat sour cream
1/4 cup seasoned rice-wine vinegar
1 Tbsp lime juice
2 pt. cherry tomatoes, halved
1 small English seedless cucs, thinly sliced
3 Tbsp each finely chopped scallion and fresh dill
1. Whisk dressing ingredients in a large bowl until blended
2. Add remaining ingredients; stir gently to mix and coat.
Per 1 cup: 67 calories, 4 gram fat, 1 gram fiber = 1 star

Orange Sweet Potatoes
Recipe By     : Marybeth Bontadelli
Serving Size : 4    Preparation Time :1:30
   2 3/8 medium        sweet potatoes
     3/8 cup           orange juice
     3/4 teaspoon      grated orange peel
   1 1/4 teaspoons     cornstarch
   1 1/4 tablespoons   butter
     1/4 cup           brown sugar
Preheat oven to 350�F. Boil sweet potatoes until barely tender, cool, peel and cut in chunks. Transfer to casserole. Melt butter in saucepan. Combine sugar and cornstarch, stir in orange juice and stir until smooth. Add to butter and cook over medium heat, stirring constantly until thickened. Pour over potatoes and bake about 45 minutes until most of the sauce is absorbed. (May be made a day ahead and refrigerated before baking. Add 15 minutes to cooking time.)