Vegetables will be the focus of this month's postings. I have collected these recipes especially for my friend Marlana who has just discovered the wonderful world of veggies.
Here is what we had for dinner tonight. It is very filling for such a low cal meal. This goes great with a nice warm whole wheat role or a slice rye bread.
Ratatouille
8 Servings
4 zucchini
2 eggplants
4 tomatoes
3 small green bell peppers
1 red bell pepper
1 onion
2 cloves garlic
parsley, chopped
basil, chopped
salt and pepper
The order of cooking is important, so keep the vegetables separate when preparing them. Slice the onion and chop the garlic finely. Seed the peppers and cut into ˝ inch squares. Without peeling them, cube the eggplants and zucchini to an equivalent size. Remove the stem and seeds from the tomatoes and cut the flesh into small pieces. Chop the parsley and basil, keeping a few small leaves as garnish. In a frying pan sprayed with cooking spray, sauté the onion, garlic and peppers over a brisk heat, stirring frequently. Season with salt and pepper as you go along. When the peppers are 3/4 cooked (they should be nice and crunchy), remove from pan and keep warm. Sauté the eggplant until they are cooked through and nice and golden. Set aside with the peppers. Sauté the zucchini, adding the tomatoes and parsley as they start to golden, and cook for a further 2 to 3 minutes. Return the peppers and eggplant to the pan, mix all the vegetables thoroughly and add the basil. If required, deglaze the pan with a little water and then reduce. Transfer to a serving dish and garnish parsley and basil leaves.
Amount Per Serving
Calories 80 Calories from Fat 5
Percent Total Calories From:
Fat 6% Protein 16% Carb. 79%
Nutrient Amount per Serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 159 mg 7%
Total Carbohydrate 16 g 5%
Dietary Fiber 2 g 8%
Sugars 0 g
Protein 3 g
Combine all ingredients except cheese and mix well. Divide batter into 4 patties. Heat cooking spray in skillet and fry patties on both sides until browned and heated through. Top with slice of cheese. Let cheese melt and serve.
Amount Per Serving
Calories 38 Calories from Fat 1
Percent Total Calories From:
Fat 3% Protein 47% Carb. 51%
Nutrient Amount per Serving % Daily Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 1 mg 0%
Sodium 675 mg 28%
Total Carbohydrate 5 g 2%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 4 g
1 potato, cut into 1/2-inch pieces
1 sweet potato, cut into 1/2-inch pieces
1 parsnip, peeled and sliced into 1/2-inch pieces
6 Brussels sprouts
3/4 teaspoon salt
1/2 head garlic, cloves separated and skinned
1 small onion, quartered and peeled
1 yellow bell pepper, cut into 1/4-inch slices
1 red bell pepper, cut into 1/4-inch slices
1/2 cup Calamata olives
1/4 cup fresh rosemary, stems removed
3/4 teaspoon fresh ground black pepper
Preheat oven to 450° F and prepare vegetables
In a large roasting pan add potatoes, carrots and Brussels sprouts. Spray with cooking spray and add salt, and toss thoroughly. Roast in oven for 20 minutes.
Add garlic, shallots, and toss with more cooking spray. Roast for 20 more minutes
Add bell peppers, olives, fresh herbs and black pepper. Toss with a bit more cooking spray and return to oven.
Cook for 20 - 40 minutes longer (turning once or twice), or until vegetables are nicely browned-but not charred. Serve immediately
Amount Per Serving
Calories 276 Calories from Fat 78
Percent Total Calories From:
Fat 28% Protein 8% Carb. 64%
Nutrient Amount per % Daily
Serving Value
Total Fat 9 g 13%
Saturated Fat 1 g 5%
Cholesterol 0 mg 0%
Sodium 1347 mg 56%
Total Carbohydrate 44 g 15%
Dietary Fiber 4 g 14%
Sugars 0 g
Protein 5 g
3 (about 1 pound) fresh Florida tomatoes
3 6-inch pita breads
4 cups Romaine lettuce leaves, loosely packed, cut in 1-inch strips
2 cups peeled and sliced halved cucumbers
6 carrots, shredded
1/2 cup crumbled part skim feta cheese
1/4 cup quartered and sliced red onions
3/4 cup no fat Italian salad dressing
1 tablespoon chopped fresh parsley
2 teaspoons dried mint leaves, crushed
1. Preheat oven to 300 degrees F.
2. Use tomatoes held at room temperature until fully ripe. Core tomatoes; cut in wedges (makes about 3 cups); set aside.
3. Cut pita breads in halves; cut each half into 8 wedges. Place on a shallow baking pan; bake until crisp, turning occasionally, about 25 minutes. Remove from pan; cool.
4. In a large bowl place lettuce, cucumber, carrot, cheese, onion, reserved tomatoes and pita wedges.
5. In a measuring cup combine salad dressing, parsley and mint. Pour over salad mixture; toss until combined.
Amount Per Serving
Calories 142 Calories from Fat 19
Percent Total Calories From:
Fat 13% Protein 15% Carb. 71%
Nutrient Amount per Serving % Daily Value
Total Fat 2 g 3%
Saturated Fat 1 g 4%
Cholesterol 8 mg 3%
Sodium 670 mg 28%
Total Carbohydrate 25 g 8%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 5 g
4 new potatoes, cut into 1/2" cubes
1 onion, thinly sliced
1 green bell pepper, thinly sliced
4 cloves garlic, minced
1 pound mushrooms, chopped
1 1/2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon seasoned salt
1/4 teaspoon pepper
1/4 cup fresh coriander, chopped
8 whole wheat tortillas, warmed
Sauté potatoes until golden, about 20 minutes. Remove from pan.
Sauté onion, green pepper, and garlic for 5 minutes.
Add mushrooms and seasoning. Continue cooking until most moisture has evaporated, about 5 minutes.
Stir in potatoes and heat through. Stir in coriander.
Spoon mixture into warm tortillas.
Amount Per Serving
Calories 330 Calories from Fat 22
Percent Total Calories From:
Fat 7% Protein 14% Carb. 80%
Nutrient Amount per Serving % Daily Value
Total Fat 2 g 4%
Saturated Fat 1 g 3%
Cholesterol 0 mg 0%
Sodium 1461 mg 61%
Total Carbohydrate 66 g 22%
Dietary Fiber 4 g 17%
Sugars 0 g
Protein 11 g
3 Japanese eggplants, cut crosswise in thirds then quartered lengthwise
In a medium bowl make the sauce from all the ingredients (except eggplant). Steam eggplants until tender (about 4 minutes). Add eggplants to bowl with sauce and toss to coat.
Amount Per Serving
Calories 74 Calories from Fat 23
Percent Total Calories From:
Fat 31% Protein 11% Carb. 58%
Nutrient Amount per Serving % Daily Value
Total Fat 3 g 4%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 552 mg 23%
Total Carbohydrate 11 g 4%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 2 g
1/2 eggplant
1 clove garlic, minced
1/2 teaspoon olive oil
1 1/2 teaspoons lemon juice
salt and pepper
1 teaspoon Dijon mustard
Prick skin of eggplant and microwave on high for 5 minutes or until soft. Cool and scoop out pulp. Combine all ingredients in food processor and puree until smooth.
Serve with pitas cut into triangles
Amount Per Serving
Calories 48 Calories from Fat 14
Percent Total Calories From:
Fat 29% Protein 11% Carb. 60%
Nutrient Amount per Serving % Daily Value
Total Fat 2 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 649 mg 27%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 1 g
Tobey's Recipes for November
Thank you for all your wonderful recipes!! I always look forward to your post at the beginning of each new month!!!
