Title: ZIPPY CAULIFLOWER
Categories: Vegetables
Yield: 6 servings

3 c Cauliflower
1/2 ts Low fat margarine
1 tb All purpose flour
1/8 ts Red (cayenne) pepper
1/4 ts Salt
1/8 ts Pepper
3/4 c Skim milk
1/2 c Shredded low fat cheddar ch
2 tb Chopped green chilies
1/4 c Fresh bread crumbs

Preheat oven to 350F. Steam cauliflower just until
tender; drain. Melt margarine in a medium size
saucepan over medium heat. In a jar with a lid combine
flour, red pepper, salt, pepper, and milk; shake until
blended. Slowly add to margarine in saucepan, stirring
constantly until smooth. Add cheese and continue
stirring until smooth and slightly thickened. Stir in
chilies. Arrange cauliflower in a 2 quart baking
dish; pour sauce over cauliflower, then sprinkle with
bread crumbs. Bake 10 to 15 min or until bubbling.
Cal: 73 Fat 2g.

—–

CHARD ENCHILADAS

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Cheese Main dish
Mexican Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb Canola oil
2 Garlic cloves
— peeled and chopped
1 Onion, peeled and chopped
4 c Chard, coarsely chopped*
1 tb Butter
1 tb Flour
1/2 c Milk
1/2 c Cheddar cheese, grated
6 Corn tortillas
1/2 c Hot salsa

*Chard can be mixed with spinach and kale and other in-season greens.

Preheat oven to 375 F.

Heat oil; saute garlic and onion until golden. Add chard (in small
amounts) until it is cooked down. Make a bechamel sauce; melt butter,
stir in flour, add milk and cheese. Stir until thick, then mix into
cooked greens.

Fill center of each tortilla, roll up, place in lightly oiled baking
dish. Spread salsa over all; bake in hot oven for 25 minutes.

Recipe developed by Ellen Ogden. In “The Cook’s Garden” catalog.
Vol. 8, No. 1. Spring/Summer 1991. Pg. 7. Posted by Cathy Harned.

– – – – – – – – – – – – – – – – – –

Title: Spring Vegetable Stir-Fry – Menu #1
Categories: Vegetables
Yield: 6 servings

2 tb Butter or margarine
1/2 lb Baby carrots
1 lb Asparagus; cut diagonally
-into 2 inch pieces
1/2 lb Sugar snap peas
1/4 c White wine
1 tb Fresh tarragon; minced
1/4 ts Salt
1/4 ts Pepper

In large skillet melt butter over medium-high heat. Add carrots; cook,
stirring frequently; until just starting to soften, 8 to 10 minutes.
Add asparagus and sugar snap peas; cook 2 minutes. Add wine,
tarragon, salt and pepper. cover and reduce heat to low. Simmer until
all vegetables are just tender, about 2 minutes.

Ready to serve in 20 minutes.

From Woman’s World Magazine April 30, 1996

MMMMM

Title: SWEET GERKINS
Categories: Pickles
Yield: 8 servings

1/2 c Salt
8 c Sugar
6 c Vinegar
3/4 tb Turmeric
5 lb Cucumbers, 3″ long or less
2 ts Celery seed
2 ts Mixed pickling spices
8 1″ pieces cinnamon sticks
1/2 ts Fennel
Salt

These pickles take 4 days to make. The cucumber stems need not be removed.
Wash the cucumbers, place them in a kettle and cover with boiling water.
About 6 hours later, drain and cover with fresh boiling water. Allow to
stand overnight and repeat process. After 6 hours, has been added. Let
stand overnight. Drain and prick cucumbers 3 times with a sharp table fork.
Mix 3 cups sugar and 3 cups vinegar, add spices, bring to a boil and pour
over cucumbers. Six hours later, drain the syrup into a kettle, add 2 cups
of sugar and 2 cups of vinegar, bring to a boil and pour the cucumbers
again. Let stand overnight. In the morning, drain the syrup into the
kettle, add 2 cups sugar and 1 cup vinegar, bring to a boil and pour over
cucumbers. Six hours later, drain off the syrup once more, add one last cup
of sugar and bring to a boil. Pcak cucumbers into clean, hot jars and cover
with the syrup to with-in 1/2-inch of the top. Place jars in boiling water
and process for 5 minutes after the water comes to a boil. Makes 7 – 8
pints

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ORIENTAL GARBANZO SOUP

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Soups Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb AM Unrefined Olive Oil
1/2 c Chopped onion
1/2 c AM Garbanzo Flour
4 c Water
2 tb Soy sauce
1/8 ts Garlic powder (optional)
1 t Sweet basil leaves crushed

Preheat heavy saute’ pan, then add oil and onion and saute’ until soft.
Add 1 cup cold water. Stir in flour until smooth. Stir in remaining
water gradually. Add seasonings. Let cook over medium low heat until
slightly thickened, stirring occasionally (or over higher heat stirring
constantly). Do not allow to boil.

Source: Arrowhead Mills “toasted Garbanzo Flour” tri-fold
Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

– – – – – – – – – – – – – – – – – –

Title: Pasta With Walnuts
Categories: Pasta, Microwave, Fast
Servings: 4

1 lb Fettucini; green preferably
Pepper
2 Onions; thinly sliced
2/3 c Sour cream
1/4 c Oil
2 Garlic cloves; minced
1 c Parmesan; grated
2 tb Butter

Cook fettucini conventionally on stove and drain. Microwave
directions: Meanwhile place oil, onions and garlic in 2 qt bowl and cook on
HIGH (100%) for 2 minutes. Add walnuts, stir and cook at HIGH (100%) for 2
minutes more. Stir in cheese and sour cream. Cook at HIGH (100%) for 1 1/2
to 2 minutes, stirring every 30 seconds. Season with pepper to taste. Toss
cooked fettucini in butter and top with walnut sauce.
posted by Anne MacLellan

—–

VEGETARIAN COUSCOUS CASSEROLE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c Water
1/4 ts Salt
1 c Couscous, uncooked
15 oz Canned black beans, drained
8 3/4 oz Can no-salt-added whole
Kernel corn, drained
8 oz Canned sliced water
Chestnuts, drained
7 oz Jar, roasted red peppers in
Water, drained and cut into
Strips
1/2 c Minced green onions
2 tb Minced pickeled jalapeno
Pepper
1 c Part-skim ricotta cheese
2 tb Balsamic vinegar
2 ts Sesame oil
1 t Ground cumin
Vegetable cooking spray
6 c Fresh spinach leaves

1. Combine water and salt in a saucepan; bring to a boil. Remove from
heat. Add couscous; stir well. Cover and let stand 5 minutes or
until couscous is tender and liquid is absorbed. Add black beans
and next 5 ingredients; stir gently.
2. Combine ricotta cheese, vinegar, oil, and cumin; stir into couscous
mixture. Spoon mixture into an 11x7x2″ baking dish coated with
cooking spray. Bake, uncovered, at 350F for 25 minutes or until
thoroughly heated.
3. Cut spinach leaves into thin strips. Place 1 cup spinach on each
serving plate; spoon couscous mixture evenly over spinach.
Nutritional Analysis (per serving): Calories 299, protein 15.3g, fat
5.8g, carbo 47.4g, sodium 206g, cholesterol 13mg

– – – – – – – – – – – – – – – – – –

Baked Cauliflower

Recipe By : My files
Serving Size : 8 Preparation Time :0:00
Categories : Vegetables Low-Cal
Low-Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 large cauliflower
1 onion — diced
2 tablespoons parsley — chopped
1 clove garlic — minced
16 ounces stewed tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese — optional

Break cauliflower into small florets. Combine everything in a casserole dish.
Coveer and bake at 350F for about 40 min., or till te
nder.

– – – – – – – – – – – – – – – – – –

Title: CHICKEN PESTO VEGETABLE STIR-FRY WITH FETTUCI
Categories: Poultry, Pasta
Yield: 1 servings

2 Whole broiler-fryer chicken
-breasts,
-halved, boned, skinned,
-cut in bite-sized pieces
1 cn (10 3/4 OZS.) chicken
-broth
3/4 c Prepared pesto
3 tb Tomato sauce
1 tb Chicken-flavored bouillon
-granllles
1/4 ts Salt
1/4 ts Pepper
5 ts Butter, divided
1 tb . olive oil
1 1/2 c Cauliflower florets
1 1/2 c Broccoli florets
2 md Zucchini, quartered
-lengthwise, cut in 1-inch
-slices
2 md Carrots, sliced diagonally
2 tb Red wine

1 pkg. (12 Os.) fettucine, cooked according to package
directions 1/4 cup Parmesan cheese, freshly grated

In medium bowl, mix together broth, pesto, tomato
sauce, bouillon granules, salt and pepper; set aside.
In large fry pan, place 2 tablespoons of the butter;
add olive oil and heat to medium-high temperature. Add
chicken, cauliflower, broccoli, zucchini and carrots;
cook, stirring, about 10 minutes or until chicken is
brown and chicken and vegetables are fork tender. Stir
in pesto mixture and wine; bring to a boil. Reduce
heat to low and simmer about 3 minutes. Remove from
heat; set aside. Add remaining 3 ta blespoons of
butter to fettucine, tossing to coat. Place fettucine
in large shallow dish; spoon chicken mixture over
fettucine. Sprinkle with Parmesan cheese. Makes 6
servings. From the files of Al Rice, North Pole
Alaska. Feb 1994

—–

The book is _Fat Free, Flavor Full: Dr. Gabe Mirkin’s Guide to Losing
Weight Living Longer_ by Gabe Mirkin and Diana Rich. (1995, ISBN:
0-316-57440-6).

SPICY CHICK PEAS AND SPINACH

1 large onion, chopped
4 cloves garlic, minced
6 carrots, sliced thin
1 cup bouillon
1/2 teaspoon harissa
1 lb chick peas, cooked or 3 cans, drained
1/4 cup fresh cilantro, chopped
1 lb fresh spinach, rinsed and torn in pieces
Cooked brown rice or couscous

Bring the onion, garlic, carrots, bouillon and harissa to a boil in a
large pot and simmer until the vegetables are softened, about 20
minutes. Add the chick peas, cilantro and spinach and simmer until
the spinach is wilted. Serve over brown rice or couscous. Each diner
can stir in a little more harissa to suit his or her own taste.

4 to 6 servings.