Zephyr--here are some veg. recipies I found

[Guest guest]

Eggplant Parmesan

Recipe By : Crazy Plates Cookbook

Serving Size : 8 Preparation Time :0:00

Categories : Casseroles Vegetarian

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup unseasoned, dry bread crumbs

1/3 cup grated Parmesan cheese

2 teaspoons dried basil

4 egg whites

1/2 teaspoon salt

2 medium eggplants, unpeeled, each cut crosswise -- about 2 pounds

into 8 slices

olive oil cooking spray

3 cups low-fat, tomato-based pasta sauce

1 cup shredded, part-skim mozzarella cheese -- (4 ounces)

2 tablespoons chopped, fresh parsley

1. In a shallow bowl, combine bread crumbs, Parmesan cheese, and

basil. Mix well.

2. In another shallow bowl, lightly beat together egg whites and

salt. Working one at a time, dip eggplant slices into egg whites,

then into crumb mixture. Turn to coat both sides with crumbs. Place

slices on 1 large or 2 small baking sheets that have been sprayed

with non-stick spray.

3. Spray tops of slices lightly with olive oil cooking spray. Bake at

400 degrees for 15 minutes. Remove eggplant slices from oven, turn

them over, and spray again with cooking spray. Return to oven and

bake for 15 more minutes.

4. To assemble casserole, spoon 1 cup pasta sauce over bottom of a 9

x 13-inch baking dish. Top with 1/2 eggplant slices. Spoon another 1

cup sauce over eggplant, followed by 1/2 mozzarella. Repeat layering

with remaining eggplant slices, sauce, and mozzarella. Sprinkle

parsley over top.

5. Return to oven and bake, uncovered, for 20 minutes, until cheese

is completely melted and sauce is bubbly. Serve immediately.

- - - - - - - - - - - - - - - - - -

NOTES : Nutritional analysis per serving, per recipe:

194 Calories; 4.4 g. Fat; 4.8 g. Fiber; 10.1 mg. Cholesterol; 751.4

mg. Sodium

3 POINTS per serving

******************************************************************

Cheese-and-Bean Enchiladas

Recipe By : Cooking Light Annual Recipes 2000

Serving Size : 6 Preparation Time :0:24

Categories : Vegetarian

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 10-oz bag frozen chopped onion

1 16-oz can fat-free refried beans w/mild green chiles -- (such as

Taco bell)

2 cups preshredded reduced-fat Mexican blend -- divided

or cheddar cheese

12 6-inch corn tortillas

1 19-oz can enchilada sauce

2 tablespoons low-fat sour cream

2 tablespoons chopped ripe olives

6 tablespoons minced fresh cilantro

1. Preheat oven to 400 degrees.

2. Place onion in a sieve; rinse with hot water. Drain well. Combine

onion and beans in a microwave-safe bowl. Microwave a HIGH 3 minutes

or until heated. Stir in 1-1/2 cups cheese.

3. Stack tortillas; wrap stack in damp paper towels, and microwave at

HIGH 1 minute or until soft. Pour half of enchilada sauce in a 13 x 9-

inch baking dish; dip both sides of each tortilla into sauce. Spoon

about 1/4 cup bean mixture down center of each tortilla; roll up.

Arrange tortillas in baking dish; top with remaining sauce and 1/2

cup cheese. Bake at 400 degrees for 8 minutes or until thoroughly

heated. Top each serving with sour cream, olives, and cilantro.

Yield: 6 servings (serving size: 2 enchiladas, 1 teaspoon sour cream,

1 teaspoon olives, and 1 tablespoon cilantro).

- - - - - - - - - - - - - - - - - -

NOTES : Per serving, per recipe:

306 Calories; 7.6 g. Fat; 1.7 g. Fiber; 17 mg. Cholesterol; 683 mg.

Sodium; and 98 mg. Calcium

6 POINTS

*******************************************************************

Spinach-Tomato Frittata

Recipe By : Pillsbury's Best of Fast & Healthy Cooking (Nov/Dec '99)

Serving Size : 4 Preparation Time :0:35

Categories : Vegetarian

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

6 eggs

1/3 cup grated Parmesan cheese

1/2 teaspoon garlic powder

1/2 teaspoon dried basil leaves

1/4 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon nutmeg

6 ounces fresh spinach (about 6 c. loosely packed)

torn into bite-sized pieces

6 cherry tomatoes -- sliced

1. In small bowl, beat eggs. Add cheese, garlic powder, basil, salt,

pepper and nutmeg; mix well. Set aside.

2. Generously spray 9 or 10-inch nonstick skillet with sloping sides

(omelet or crepe pan) with nonstick cooking spray. Heat over medium

heat until hot. Add spinach; cover and cook 2 to 3 minutes or until

spinach is slightly wilted, stirring once or twice and watching

carefully to prevent burning. (If necessary, add 2 tablespoons water

if spinach is well drained.)

3. Spread spinach and tomatoes evenly in skillet. Pour egg mixture

over top. Cover; cook over low heat for 12 to 15 minutes or until

eggs are set. To serve, cut into wedges.

4 servings

- - - - - - - - - - - - - - - - - -

NOTES : Per serving, per recipe:

160 Calories; 10 g. Fat; 2 g. Fiber; 325 mg. Cholesterol; 420 mg.

Sodium

4 POINTS

********************************************************************

Spinach Calzone

Recipe By : Cooking Light Magazine, Dec., '00

Serving Size : 4 Preparation Time :0:00

Categories : Vegetarian

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 cup 1% low-fat cottage cheese

1/2 cup low-fat sour cream

1/4 cup 1/3-less-fat cream cheese, softened -- (2 ounces)

3 tablespoons grated fresh Parmesan cheese

1 10-oz pkg frozen chopped spinach, thawed & drained -- squeezed dry

1 7-oz bottle roasted red bell peppers -- drained & chopped

1 teaspoon garlic powder

1/4 teaspoon freshly ground black pepper

1 10-oz can refrigerated pizza crust

cooking spray

1/4 cup shredded part-skim mozzarella cheese -- (1 ounce)

1/4 cup shredded reduced-fat sharp cheddar cheese -- (1 ounce)

1 1/2 cups bottled fat-free Italian herb pasta sauce -- (such as Muir

Glen)

1. Preheat oven to 425 degrees.

2. Combine first 4 ingredients; beat with a mixer at medium speed 2

minutes or until well-blended. Stir in spinach, bell peppers, garlic

powder, and black pepper.

3. Unroll pizza crust onto a baking sheet coated with cooking spray;

pat into a 14 x 10-inch rectangle. Spread spinach mixture over half

of the crust, leaving a 1-inch border. Sprinkle mozzarella and

cheddar over spinach mixture. Fold dough over filling; press edges

together to seal.

4. Bake at 425 degrees for 15 minutes or until browned. Cool on a

wire rack 5 minutes. Heat pasta sauce in a small saucepan over medium

heat. Cut calzone into 6 squares, and top with sauce.

Yield: 6 servings (serving size: 1 square and 1/4 cup sauce)

- - - - - - - - - - - - - - - - - -

NOTES : Per serving, per recipe:

289 calories; 9.6 g. fat; 2.8 g. fiber; 24 mg. cholesterol; 778 mg.

sodium; 227 mg. calcium

6 POINTS

*******************************************************************

Brocolli Olive Calzones (5 Points per calzone)

2 tsp. olive or vegetable or olive oil

1 med. onion,chopped (1/2 cup)

1/2 bag (16 oz)frozen chopped brocolli, thawed and drained

1/2 tsp. dried thyme leaves

1/2 tsp. garlic salt

1/4 cup water

1 can (2 1/4 oz) sliced ripe olives, drained

1 egg

2/3 cup ricotta cheese

2/3 cup shredded provolone cheese

1/2 tsp. pepper

2 cans (10 oz each) refridgerated pizza crust dough

Heat oven to 425 deg. Heat oil in 12-inch nonstick skillet over

medium-high heat. Cook onion in oil about 5 minutes, stirring

occassionally, until tender.

Stir in brocolli, thyme and garlic salt. Add water. Cook uncovered 5

minutes or until liquid has evaporated. Stir in olives remove from

heat. Mix together egg, cheeses and pepper.

Press each can of dough into 11-inch square; cut each into 4 squares.

Spread 1 1/2 tablespoons of cheese mixture on each square within one

inch of edge. Top each with a rounded 1/4 cup brocolli mixture. Fold

squares diagonally in half; pinch edges. Bake on ungreased cookie

sheet 15 minutes or until golden brown. 8 servings.

To freeze: Bake calzones, cool and wrap tightly. About 25 minutes

before serving, heat oven to 350 degrees. Place calzones on greased

cookie sheet. Bake uncovered about 15 minutes or until heated through.

You can store it frozen for up to 2 months.

Cal. 265 (cal from fat 70) Fat 8gr, Cholesterol 40mg, Sodium 610mg,

Diet exchanges: 2 starch, 2 vegetable, 1 fat.

*********************************************************************

Spinach and Cheese Manicotti

Recipe By : " 3 Fat Chicks " Website

Serving Size : 4 Preparation Time :0:00

Categories : Pasta Vegetarian

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 10-oz pkg frozen chopped spinach

olive oil flavored cooking spray

2 teaspoons olive oil

2/3 cup finely chopped onion

2 cloves garlic -- minced

15 ounces light ricotta cheese

1/2 cup parmesan cheese -- divided

2 egg whites

1/4 teaspoon dried crushed red pepper

1/8 teaspoon ground nutmeg

8 manicotti shells *

2 cups fat-free spaghetti sauce **

Cook spinach according to package directions. Drain well, and press

gently between

paper towels to remove excess moisture. Set spinach aside.

Coat a medium saucepan with cooking spray; add oil. Place over medium

high heat until

hot. Add onion and garlic; saute 8 minutes. transfer onion mixture to

a bowl. Add spinach,

ricotta cheese, 1/4 cup parmesean cheese, egg whites, crushed red

pepper, and nutmeg;

stir well.

Cook manicotti shells according to package directions, omitting salt

and oil; drain well.

Stuff spinach mixture evenly into cooked shells.

Spread 1/2 cup spaghetti sauce over bottom of a 9x13 inch pan. Place

filled shells over

sauce. Pour remaining spaghetti sauce over shells.

Cover and bake at 375* for 30 minutes or until thoroughly heated.

Sprinkle with remaining

1/4 cup parmesean cheese.

* Fill uncooked manicotti shells and add a little water to the sauce.

They will be easier to

fill, and the final texture will be al dente.

** Personal note: In place of fat-free spaghetti sauce, I sometimes

use a can of crushed tomatoes with a shot of red wine and some

Italian seasoning in it.

- - - - - - - - - - - - - - - - - - -

Nutritional analysis per serving, per recipe:

408 Calories; 11.5 g. Fat; 6 g. Fiber; 33 mg. Cholesterol

8 POINTS per serving

*******************************************************************

ASIAN ANGEL HAIR SALAD

8 servings (1 cup + 1/2 teaspoon sesame seeds)

5 points per serving

3 cups coarsely chopped bok choy

1 cup julienne-cut or preshredded carrots

1 cup fresh snow peas

1/2 cup hoisin sauce

1/4 cup rice vinegar

1/4 cup low-salt soy sauce

1 tablespoon minced garlic

1 tablespoon dark sesame oil

4 cups hot cooked angel hair pasta (about 8oz uncooked pasta), cooked

without salt or fat

1 cup diagonally sliced green onions

4 teaspoons sesame seeds, toasted

1. Cook first 3 ingredients in boiling water 1 minute. Drain; rinse

under cold water. Drain well; let cool.

2. Combine hoisin sauce and next 5 ingredients in a large bowl; stir

well. Add bok choy mixture, pasta, and green onions; toss well. Spoon

mixture evenly onto 8 plates; sprinkle with sesame seeds. Serve at

room temperature or chilled.

Points:5. Exchanges: 2 starch, 1 fat, 1/2 vegetable.

Per Serving:

calories-256

fat-5.3 grams

fiber-3.2 grams

******************************************************************

Six-Bean Soup

(Note: if you don't have all six beans on hand, use whatever you've

got. Just make sure you end up with three cups of uncooked beans)

1/2 cup dried kidney beans, sorted

1/2 cup dried navy beans, sorted

1/2 cup dried great northern beans, sorted

1/2 cup dried lima beans, sorted

1/2 cup dried pinto beans, sorted

1/2 cup dried chick-peas, sorted

12 cups water

12 cups defatted chicken stock or low-sodium chicken broth (note:

I've tried with chicken broth, today I'm substituting vegetable broth)

2 medium onions, chopped

3 cloves garlic, minced

1 tablespoon dried oregano

2 teaspoons dried rosemary

1 1/2 teaspoons dried sage

1 teaspoon dried savory

1/2 teaspoon ground black pepper

3 medium carrots, thinly sliced

1 medium turnip, peeled and cut into 1/2 " pieces

In a colander, rinse the beans.

In a 6-quart Dutch over, combine the beans and water. Cover and bring

to a boil, then reduce the heat. Simmer for 2 minutes. Remove from

the heat and let stand for 1 hour. (Or you can combine the beans and

water and let stand overnight.)

Drain the beans and return them to the Dutch over. Stir in the stock

or broth, onions, garlic, oregano, rosemary, sage, savory and pepper.

Cover and bring to a boil, then reduce the heat. Simmer for 1 hour,

stirring occasionally.

Stir in the carrots and turnips. Cover and return to a boil, then

reduce the heat. Simmer about 15 minutes more or until the beans and

vegetables are tender.

Nutritional Info:

-----------------------

Recipe makes 9 servings

305 calories

3.2 g. fat

1.5 g. dietary fiber

6 points (very filling)

******************************************************************

Vegetable & Black Bean Chili

2 teaspoons olive oil

1 medium eggplant, cubed

1 medium sweet red pepper, chopped

1 medium zucchini, coarsely chopped

1/2 cup chopped onions

1 tablespoon chili powder

1 teaspoon ground cumin

3 cups crushed canned tomatoes (with juices)

1 can (15 oz) black beans, rinsed & drained

1 cup frozen corn or drained canned corn

Add the oil to a Dutch oven and heat over medium heat. Add the

eggplant. Cook and stir about 5 minutes or until the eggplant is just

tender. Stir in the peppers, zucchini onions, chili powder and cumin.

Cook and stir for 4-5 minutes more or until the vegetables are tender.

Stir in the tomatoes (with juices), beans and corn. Bring to a boil,

then reduce the heat. Partially cover and simmer for 15-20 minutes or

until thick.

Chef's Note: The longer the chili simmers, the thicker it'll get and

the more intense the flavors will be.

The recipe came out of a Prevention Cook Book and listed all

nutritional info:

Makes 4 servings (a lot of chili for your points!!): 255 calories,

3.5 grams fat, 5.1 grams dietary fiber (5 pts)

*******************************************************************

Piled-High Veggie Potpie

Makes 6 Servings

1 cup each chopped onions and chopped red bell pepper

2 cloves garlic, minced

2 1/2 cups vegetable broth

2 cups peeled, cubed potatoes

1 cup sliced carrots

1 1/2 teaspoon dried rosemary

1/2 teaspoon dried thyme

1/4 teaspoon each salt and black pepper

1 cup sliced asparagus pieces or sliced green beans

1/2 cup frozen green peas, thawed

3 tablespoons all-purpose flour

1/4 cup chopped, fresh parsley

Sweet-Potato Biscuit Crust

1 1/2 cups all purpose flour

1 tablespoon baking powder

1/2 teaspoon salt

3 tablespoon butter or margarine, softened

3/4 cup cooked, mashed sweet potatoes

3/4 cup 1 % milk, plus extra for brushing top of crust

1. Spray a large, non-stick, saucepan with non-stick spray. Add

onions, red pepper, and garlic. Cook and stir over medium high heat

until vegetables begin to soften, about 4 minutes.

2. Add 2 cups broth, potatoes, carrots, rosemary, thyme, salt, and

pepper. Bring to a boil. Reduce heat to low. Cover and simmer for 12

minutes, until potatoes are almost tender. Stir in asparagus and

peas. Cook for 3 more minutes.

3. In a small bowl, mix 3 tablespoons flour with remaining 1/2 cup

vegetable broth until smooth. Add to vegetable mixture. Cook until

bubbly and thickened. Stir in parsley. Transfer to a 2-quart

casserole dish. Set aside.

4. Preheat oven to 425 degrees. In a large bowl, combine flour,

baking powder, and salt. Cut in butter until mixture resembles coarse

crumbs. Whisk together sweet potatoes and milk, then add to flour

mixture. Stir until a soft ball forms. Transfer dough to a lightly

floured surface, and roll or pat out to fit top of casserole. Place

dough over vegetables. Brush with milk. Bake for 20 minutes, until

crust is puffed up and golden brown. Let cool for 5 minutes before

serving.

I add at least a cup of fresh sliced mushrooms and any other veggies

that I have on hand that sound good that day. This is a great main

dish without meat of any kind. Use your imagination and pile on the

veggies!

Per Serving:

Calories 320

Protein 9.4 g

Carbohydrates 55.7 g

Total Fat 7.1 g (3.9 sat.)

Sodium 628.3 mg

Fiber 5.2 g

Cholesterol 16.8 mg.

Percent of Calories from Fat: 20

6 points per serving

******************************************************************

Penne with Green Beans and Herbs

Makes 4 servings: 5 points per serving

To save time and cooking pots, cook the beans with the pasta.

1 1/2 cups penne

1 pound green beans, cut into 1 1/2-2 " lengths (I use french cut

frozen green beans that are thawed in this recipe)

4 teaspoons olive oil

2 garlic cloves, minced

1/4 cup chopped flat-leaf parsley

1/4 cup chopped basil

1/2 teaspoon minced thyme

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup grated Parmesan cheese

In a large pot of boiling water, cook the penne 7 minutes; add the

beans and cook until the

penne is tender, 5-7 minutes longer(If you are using the french cut

beans, wait until the penne is about 3 minutes from being done).

Drain, reserving 1/4 cup of the pasta cooking liquid, and keep warm.

In a large nonstick skillet, heat the oil. Add the garlic; cook,

stirring, about 1 minute. Stir in the penne and cooking liquid;*

cook, stirring as needed, until the liquid is slightly reduced.

Remove from the heat; stir in the parsley, basil, thyme, salt and

pepper. Sprinkle with the cheese; toss to combine.

PER SERVING: 253 Calories, 7 g Total Fat, 2 g Saturated Fat, 4 mg

Cholesterol, 393 mg Sodium, 39 g Total Carbohydrate, 5 g Dietary

Fiber, 10 g Protein, 141 mg Calcium .

*The starches in the pasta cooking water help to bind the herbs to

the pasta, so you don't need to add oil to the dish.

Recipe from Weight Watchers Versatile Vegetarian

**********************************************************************

Spinach & Cheese Caserole

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups Cottage cheese fat free

10 ounces spinach, frozen -- squeezed dry

1/2 cup feta cheese -- crumbled

cups egg beaters® 99% egg substitute

1/4 cup butter buds® -- liquid

3 tablespoons flour, all-purpose

2 tablespoons minced onion -- dried

salt & pepper to taste

Spray a 1-1/2 qt. casserole with pam.

In a large bowl, combine cottage cheese, spinach, feta cheese, egg

sub.,butter buds, flour & onion.

Mix well.

Transfer mix. to the casserole dish.

Bake, uncovered, in a 350 oven about 45 mins., or until center is

almost

set.

Description:

" 6 servings / 2=points ea. "

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 124 Calories; 3g Fat (27.7%

calories from fat); 4g Protein; 13g Carbohydrate; 2g Dietary Fiber;

15mg

Cholesterol; 598mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat;

1/2

Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

***************************************************************

Hope these help!

Maureen