Vegetable Dishes

    A Healthy Asparagus Phyllo Pie Recipe

    Servings: 2Nutrition information per serving: Calories 260 Protein 25 g Carbohydrate 20 g Total fat 9 g Saturated Fat 4 g Cholesterol 149 mg Sodium 682 mg Dietary fiber 1/4 PoundFresh asparagus 1 CupLow-fat cottage cheese 1/4 CupParmesan cheese, grated 1 TablespoonFresh dillweed, minced PinchWhite pepper 1Egg, beaten 2 SheetsFrozen phyllo pastry, thawed Vegetable cooking spray Cut off tough ends of asparagus. Cook asparagus, covered, in boiling water 8 minutes or until crisp-tender. Drain well and set aside. Combine cottage cheese, Parmesan, dillweed, egg and pepper in a small bowl, stir until well blended and set aside. Working with one phyllo sheet at a time, lightly spray each sheet with cooking spray,...

    A Tasty Recipe For Bulgur Pilaf

    Servings: 4Nutrition information per serving: Calories 144 Protein 4 g Carbohydrate 24 g Total fat 4 g Saturated Fat 0.7 g Cholesterol 1 mg Sodium 17 mg Dietary fiber 0.8 g 4 TeaspoonsMargarine 1 CloveGarlic, chopped 1/3 CupCelery, chopped 1/3 CupOnion, chopped 1/3 CupCarrot, grated 2/3 CupBulgur 1 1/3 CupsChicken broth 1/4 TeaspoonOregano, dried Melt margarine in a large nonstick skillet over medium heat. Add garlic, celery, onion, and carrot and saut? until soft, about 10 minutes. Add bulgur and saut? 10 minutes. Add stock and oregano, cover, and cook until liquid is absorbed, about 15 minutes. Fluff with a fork and serve....

    Nutritional Information On Caponata

    Servings: 8Nutrition information per serving: Calories 54 Protein 2 g Carbohydrate 7 g Total fat 2 g Saturated Fat Trace Cholesterol 0 mg Sodium 101 mg Dietary fiber 3 MediumTomatoes, blanched, peeled and chopped 2 1/2 CupsEggplant, cut into 1-inch cubes 1 1/2 CupsZucchini, sliced 1/2 CupOnion, chopped 4 ClovesGarlic, chopped 1 TablespoonCapers, drained 6 LargeGreen olives, pitted, sliced 2 TablespoonsFresh oregano, chopped 1 TeaspoonFresh rosemary, chopped 1/4 TeaspoonSalt 4 TablespoonsDry white wine 1 1/2 TablespoonsOlive oil 1 TeaspoonSugar Sprinkle the cubes of eggplant with salt and put them in a colander to drain. After about 20 minutes pat them dry with paper towel and set them aside. Heat small nonstick skillet over medium heat....

    How To Make Cashew Rice

    Servings: 4Nutrition information per serving: Calories 220 Protein 5 g Carbohydrate 26 g Total fat 11 g Saturated Fat 2 g Cholesterol 0 mg Sodium 780 mg Dietary fiber 1 TablespoonMargarine 1/2 CupOnion, chopped 1 CupBrown rice 1 TeaspoonTurmeric 1 TeaspoonSalt 2 CupsWater 1/2 CupCashews Saut? onions in margarine. Add rice and turmeric. Fry a few minutes. Place water and salt in a kettle and bring to boil. Add to rice mixture. Simmer 45 to 60 minute. Remove from heat and mix in cashews....

    A Good Recipe For Creamed Cauliflower And Green Beans

    Servings: 4Nutrition information per serving: Calories 107 Protein 5 g Carbohydrate 9 g Total fat 7 g Saturated Fat 0.5 g Cholesterol 2 mg Sodium 384 mg Dietary fiber 2 CupsGreen beans, sliced or French-cut 2 CupsCauliflowerets 2 TablespoonsMargarine 1 TablespoonWhole wheat flour 1/2 TeaspoonSalt 1/4 TeaspoonPoppy seeds Dash ofPepper 1 1/4 CupsSkim milk 2 TablespoonsBread crumbs, toasted Steam vegetables 4 to 5 minutes, or just until tender. Melt the margarine in a large saucepan over low heat. Add the flour, poppy seeds, salt and pepper. Blend and cook until smooth. Add the milk. Heat to boiling, stirring constantly. Add the vegetables and heat thoroughly. Serve with toasted bread crumbs....

    How Healthy Is Curried Cauliflower And Lentils?

    Servings: 4Nutrition information per serving: Calories 244 Protein 14 g Carbohydrate 32 g Total fat 7 g Saturated Fat 2 g Cholesterol 0 mg Sodium 246 mg Dietary fiber 3/4 CupBrown lentils, dried 1 TablespoonOlive oil 1/2 CupSpring onions, chopped 2 ClovesGarlic, minced 1/2 TeaspoonGround cumin 1/2 TeaspoonCurry powder 1/2 TeaspoonCardamon, ground 2 CupsCauliflower florets 3/4 CupBlack beans, cooked and drained 1 CupPrepared vegetable broth 1/2 CupTomato, chopped 1/4 CupCashew nuts, toasted In a large saucepan, heat olive oil, over medium-high heat. Add spring onions and garlic, cook, stirring constantly, 3 minutes. Add curry powder, cummin and cardamon, stir well. Stir in lentils and vegetable broth, bring to a boil. Add a little water to keep lentils...

    What Is In El Paso Pilaf?

    Servings: Makes 6Nutrition information per serving: Calories 407 Protein 16 g Carbohydrate 77 g Total fat 4 g Saturated Fat 1 g Cholesterol 1 mg Sodium 729 mg Dietary fiber 7 g 1 LargeOnion, chopped 2 TeaspoonsOlive oil 1 Can (15 oz)Red kidney beans, drained 1 3/4 CupsChicken broth 1 CupLong grain rice 1 CupFresh or frozen corn 1 CupChunky salsa 1/4 CupChopped sweet red pepper 1/2 TeaspoonChili powder DashGarlic powder 8 SlicesTomatoes In a large saucepan cook the onions in hot oil over medium heat about 5 minutes or until the onion is tender but not brown. Add beans, broth, rice, corn, salsa, lentils, red pepper, chili and garlic powder. Bring to a...

    Nutritional Information On Garden Fresh Bean Dip

    Servings: 8Nutrition information per serving: Calories 120 Protein 8 g Carbohydrate 13 g Total fat 4 g Saturated Fat 1.5 g Cholesterol 8 mg Sodium 346 mg Dietary fiber 1 Can (12 oz)Pinto beans, drained 1 TablespoonChili powder 3/4 CupCottage cheese, lowfat 3 MediumTomatoes, chopped 1/4 CupOnion, chopped 2 TablespoonsJalape?o peppers, canned, chopped 1 CloveGarlic, minced 1 TeaspoonWine vinegar 1 CupIceberg lettuce, shredded 2 OuncesSharp Cheddar cheese, shredded 10 SmallBlack olives, pitted and chopped Tortilla chips (optional) In a food processor, pur?e pinto beans with chili powder, set aside.To make salsa, in a small bowl, combine tomatoes, onion, jalape?os, garlic and vinegar. Set aside. Spread pinto bean mixture evenly on dinner plate...

    How To Make Garden Fresh Pasta With Tomato - Basil Sauce

    Servings: Makes 6 Nutrition information per serving: Calories 400 Protein 15 g Carbohydrate 74 g Total fat 5 g Saturated Fat Trace Cholesterol 0 mg Sodium 345 mg Dietary fiber 1 Pack (16 oz)Thin spaghetti or linguini 4 CupsTomatoes, chopped 1 Can (15 oz)Italian-flavour tomato sauce 1 PoundAsparagus, cut into 1-inch pieces 1Zucchini, halved and sliced 1 LargeRed pepper, seeded and cut into ?-inch chunks 1 TeaspoonDried basil, or 2 tablespoons chopped fresh basil 1/2 TeaspoonFreshly ground pepper 1 TablespoonVegetable oil Freshly grated Parmesan cheese Prepare pasta according to package directions, drain and transfer to bowl.In large saucepan over high heat, combine tomatoes, tomato sauce, basil and ground pepper; mix...

    How Do I Make Granola?

    Servings: 30Nutrition information per serving: ? Cup Calories 288 Protein 9 g Carbohydrate 31 g Total fat 16 g Saturated Fat 5 g Cholesterol 0 mg Sodium 5 mg Dietary fiber 4 g 1/2 CupSunflower oil 1/2 CupHoney 1 TablespoonVanilla extract 1 CupWheat germ 1 CupSesame seeds 1 CupCoconut 1 CupBran 7 CupsRolled oats 1 CupSunflower seed kernels 1 CupAlmonds, chopped 1 CupPeanuts, chopped 1 CupRaisins 1 CupApricots, dried, diced Heat oven to 300F. In a large skillet on low heat, heat the oil, honey, and vanilla until the mixture is thin. Stir in the remaining ingredients except the raisins and apricots. Stir well until the dry ingredients are well coated. Put the cereal in a large...

    Healthy Grilled Summer Vegetables

    Servings: Nutrition information per serving (1 each vegetable): Calories 190 Protein 3 g Carbohydrate 20 g Total fat 11 g Saturated Fat 1 g Cholesterol 0 mg Sodium 20 mg Dietary fiber 3 g VEGETABLES: New potatoes Leeks Small onions Baby carrots Asparagus Zucchini Red and green sweet peppers MARINADE: 1/4 CupOlive oil 1 TablespoonSoy sauce 1/4 CupWhite wine 1 TablespoonMixed dry herbs 1 CloveGarlic, crushed (optional) Cut off the hard bases from the asparagus, remove seeds from sweet peppers, cut off green tops from leeks and carrots, leave skin on potatoes. Wash vegetables.Marinade - Mix oil, wine, soy sauce and herbs together. Place vegetables in a dish and pour marinade over them. Cover and leave to marinade for...

    A Healthy Recipe For Herbed Green Beans

    Servings: 4 Nutrition information per serving: Calories 78 Protein 2 g Carbohydrate 3 g Total fat 7 g Saturated Fat 1 g Cholesterol 0 mg Sodium 27 mg Dietary fiber 1.1 g 3 CupsGreen beans 1/3 CupOnion, chopped 2 TablespoonsSunflower oil 1 CloveGarlic, crushed 1 TablespoonGreen pepper, minced 1 MediumTomato, chopped 2 TablespoonsCelery, chopped 1 TablespoonParsley, minced 1/4 TeaspoonOregano, crushed 1/4 TeaspoonRosemary, crushed Pinch ofSalt Steam the green beans in a small amount of water just until tender. Saut? the onion in the oil. Add the remaining ingredients and simmer 8 minutes. Add the beans and mix well....

    Pizza Recipe

    Servings: 4 Nutrition information per serving: Calories 430 Protein 20 g Carbohydrate 37 g Total fat 23 g Saturated Fat 7 g Cholesterol 43 mg Sodium 560 mg Dietary fiber CRUST 1/2 TablespoonDry yeast 2 TablespoonsWarm water 2 TablespoonsMargarine 1/2 TeaspoonSalt 1/2 CupWhole milk, scalded 1 CupWhole wheat flour SAUCE: 1/4 CupOnion, chopped 2 ClovesGarlic, chopped 2 TeaspoonsOlive oil 3/4 CupTomato paste 1 CupTomatoes, canned Dash ofBlack pepper 1 1/2 TeaspoonsOregano, crushed 1/4 TeaspoonBasil, crushed 1/4 TeaspoonThyme, crushed 1/4 TeaspoonMarjoram, crushed 1/4 TeaspoonCayenne 2 TablespoonsParsley, chopped TOPPING: 1 CupMushrooms, sliced 1/2 CupRed and green peppers, sliced 8 LargeBlack olives, pitted, halved 1 CupMozzarella cheese, shredded 1/4 CupParmesan cheese, grated Soften the yeast in the warm water. In a separate bowl combine the margarine, salt, and milk. Cool...

    Is Rice - Pasta Pilaf Healthy?

    4 servings, about 1/2 cup eachPer serving: Calories 135 Total Fat 4 grams Saturated Fat 1 grams Cholesterol 1 milligrams Sodium 177 milligrams Uncooked brown rice 1/3 cup Chicken broth, unsalted 1 1/2 cups Thin spaghetti, broken into 1/2-inch pieces 1/3 cup Margarine 2 teaspoons Green onions, chopped 2 tablespoons Green pepper, chopped 2 tablespoons Fresh mushrooms, chopped 2 tablespoons Garlic, minced 1 clove Savory 1/2 teaspoon Salt 1/4 teaspoon Pepper 1/8 teaspoon Slivered almonds, toasted 1 tablespoon Cook rice in 1 Cup of broth in a covered saucepan until almost tender, about 35 minutes. Cook spaghetti in margarine over low heat until golden brown, about 2 minutes. Watch carefully, stir frequently. Add browned spaghetti, vegetables, remaining ? cup of chicken broth, and seasoning to...

    Tasty Roasted Rosemary Potatoes

    Servings: 4Nutrition information per serving: Calories 90 Protein 2 g Carbohydrate 16 g Total fat 2 g Saturated Fat 0.1 g Cholesterol 0 mg Sodium 152 mg Dietary fiber 3 g 2 ClovesGarlic, chopped 2 TeaspoonsOlive oil 3 MediumPotatoes, with skin, quartered 1 TablespoonFresh rosemary, chopped 1 TeaspoonFresh thyme, chopped 1/4 TeaspoonSalt Freshly ground black pepper to taste Place garlic and oil in small dish. Microwave on high, until tender, 2 minutes, stirring once.Stir in potatoes, coating evenly with oil. Microwave on high, until tender, 5 to 8 minutes, stirring twice.Stir in rosemary, thyme, salt and pepper, let stand 1 minute before serving....

    How To Make Scrambled Tofu "Eggs" On Toast

    Servings: 2Nutrition information per serving: Calories 280 Protein 16 g Carbohydrate 24 g Total fat 13 g Saturated Fat 2 g Cholesterol 0 mg Sodium 240 mg Dietary fiber 3 g 1 TablespoonVegetable oil 1 CloveGarlic, finely chopped 1 MediumOnion, chopped 1 SmallRed or green chili pepper, chopped 1 1/2 CupsTofu, drained and crumbled 1 MediumTomato, chopped 1 TeaspoonOregano, dried 2 TeaspoonsSoy sauce 2 SlicesWhole wheat bread, toasted In a nonstick skillet, cook onions, garlic, and chili in hot oil, over medium-high heat, for 30 seconds, stirring frequently.Add tofu, tomato and oregano, cook, stirring, until tofu mixture is lightly browned, 5 to 6 minutes. Reduce heat and stir in soy sauce, simmer for another minute.To...

    Cooking Spicy Marinated Vegetables

    Servings: Makes 6 side-dish servingsNutrition information per serving: Calories 45 Protein 2 g Carbohydrate 6 g Total fat 2 g Saturated Fat Trace Cholesterol 0 mg Sodium 20 mg Dietary fiber 5 g 1 1/2 CupsFresh cauliflower florets 1 1/2 CupsFresh broccoli florets 1 MediumOnion, sliced 1 CupYellow zucchini-squash, thinly sliced 1 CupZucchini, thinly sliced 1 CupCarrots, thinly sliced 1/2 CupWhite wine vinegar 1 TablespoonVegetable oil 1 TeaspoonSoy sauce 1 TeaspoonRed chili powder 1 TeaspoonGarlic powder Combine cauliflower, broccoli, onion, squash, zucchini, and carrots in a large shallow dish, toss gently and set aside. Combine vinegar, vegetable oil, soy sauce, chili, and garlic in a small saucepan, and bring to a boil over...

    What Is In Sweet And Sour Tofu?

    Servings: 2Nutrition information per serving: Calories 350 Protein 19 g Carbohydrate 42 g Total fat 13 g Saturated Fat 4 g Cholesterol 0 mg Sodium 241 mg Dietary fiber 2 TeaspoonsOlive oil 3/4 CupFirm tofu, cubed and drained 1 CupRed and Green pepper, sliced 1/2 CupShallots, chopped 1/2 CupPineapple chunks, canned and drained (reserve 1/4 cup juice) 1 TablespoonKetchup 2 TeaspoonsCornstarch 2 TeaspoonsSoy sauce, low-sodium 2 TeaspoonsWhite vinegar 1/2 TeaspoonHoney 1/4 TeaspoonGround ginger 1/2 CupWhite kidney beans, cooked In a bowl, combine pineapple juice, ketchup, cornstarch, soy sauce, vinegar, honey and ginger, set aside.In a large nonstick skillet, heat olive oil over medium-high heat. Add tofu, cook stirring frequently, 8 to 10 minutes, until lightly...

    Is Three Bean Chili Good For You?

    Servings: Makes 6Nutrition information per serving: Calories 359 Protein 21 g Carbohydrate 54 g Total fat 9 g Saturated Fat 3 g Cholesterol 10 mg Sodium 776 mg Dietary fiber 5 g 3 ClovesGarlic, minced 1 MediumOnion, chopped 1 TablespoonOlive oil 1 Can (28 oz)Italian-style tomatoes, cut up 1 CupWater 1 Can (6 oz)Tomato paste 1 TablespoonChili powder 1 TablespoonDijon-style mustard 1 TeaspoonDried basil, crushed 1 TeaspoonDried oregano, crushed 1/2 TeaspoonGround cummin 1 Can (15 oz)Red kidney beans, drained 1 Can (15 oz)Great northern beans, drained 1 Can (15 oz)Garbanzo beans (Chickpeas), drained 1 CupCarrots, chopped 1 CupFresh or frozen whole kernel corn 1 CupZucchini, chopped 3/4 CupParmesan cheese, grated Several dashesHot pepper sauce Note: If using dry...

    How Do I Make Tofu Pizza?

    Servings: 4Nutrition information per serving: Calories 330 Protein 19 g Carbohydrate 36 g Total fat 13 g Saturated Fat 4 g Cholesterol 16 mg Sodium 600 mg Dietary fiber 1/2 CupAll-purpose flour 1/2 CupWhole-wheat flour 2 TablespoonsCorn bran 1 PackageActive dry yeast 1/2 TeaspoonBrown sugar 1/4 TeaspoonSalt 2 TeaspoonsOlive oil 1/2 CupWarm water 1/2 CupTomato sauce, low-sodium 1/4 TeaspoonDried basil 1/2 TeaspoonDried oregano 1 MediumGreen pepper, cut into strips 1 MediumOnion, cut into rings 1 CupTomato, chopped 6 LargeBlack olives, pitted and sliced 1 1/2 CupsTofu, drained and crumbled 1/2 CupMozzarella cheese, part-skim, shredded Vegetable cooking spray To prepare dough, in a food processor, combine flours, corn bran, yeast, sugar and salt. With machine running add olive oil and water...

    Vegetable Combo Recipe

    4 servings, about 3/4 cup eachNutrition information per serving: Calories 30 Protein 2 g Carbohydrate 7 g Total Fat Trace Saturated Fat Trace Cholesterol 0 mg Sodium 11 mg Dietary fiber 1? g 2 TablespoonsWater 1 CupZucchini, thinly sliced 1 1/4 CupsYellow zucchini-type-squash, thinly sliced 1/2 CupGreen pepper, cut into 2-inch strips 1/4 CupCelery, cut into 2-inch strips 1/4 CupOnion, chopped 1/2 TeaspoonCaraway seed 1/2 TeaspoonGarlic powder 1 MediumTomato, cut into 8 wedges Heat water in a large frying pan. Add squash, green pepper, celery, and onion. Cover and cook over moderate heat until vegetables are tender-crisp, about 4 minutes. Sprinkle seasonings over vegetables. Top with tomato wedges, cover and cook over low heat...

    A Healthy Recipe For A Vegetable Melt - Open Sandwich

    Servings: 2Nutrition information per serving: Calories 240 Protein 12 g Carbohydrate 25 g Total fat 10 g Saturated Fat 4 g Cholesterol 13 mg Sodium 442 mg Dietary fiber 3.5 g 2 TeaspoonsDijon mustard 1 TeaspoonPoppy seeds 1/2 TeaspoonHoney 1/2 MediumDiced green pepper 1/2 SmallOnion, thinly sliced 1/2 CupAlfalfa sprouts 2 SlicesPumpernickel bread 1 MediumTomato, thinly sliced 1/2 MediumAvocado, thinly sliced 2 TeaspoonsLemon juice 1/2 TeaspoonDried mixed herbs 2 OuncesCheese, thinly sliced To prepare dressing, in a small bowl, combine mustard, 1 teaspoon water, poppy seeds and honey, set aside. Divide green pepper and sprouts evenly over bread, drizzle each with 1 teaspoon of the dressing. Arrange the avocado evenly over sprouts, cover with the onion and tomato...

    Making A Good Zucchini Scramble

    Servings: 4Nutrition information per serving: Calories 135 Protein 5 g Carbohydrate 9 g Total fat 8 g Saturated Fat 1.3 g Cholesterol 3 mg Sodium 470 mg Dietary fiber 0.8 g 1 1/4 CupsZucchini, sliced 2 TablespoonsOnion, chopped 1/2 CupMushrooms, sliced 1 TablespoonMargarine 1 TablespoonVegetable oil 1 TablespoonWhole wheat flour 1/2 TeaspoonSalt Dash ofPepper 1/2 CupMilk, low fat 2 TablespoonsCheddar cheese, grated 1/2 CupCarrots, sliced, cooked 1/4 TeaspoonThyme, crushed 2Tomatoes, cut in wedges In a medium skillet, saut? the zucchini, onion, and mushrooms in the oil. Melt the margarine in a saucepan over medium heat. Blend in the flour, salt, and pepper. Remove from the heat, gradually add the milk, stirring constantly to blend smoothly. Return to...