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Old 11-07-2003, 10:29 AM   #1
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Join Date: Jul 2003
Location: East Coast, USA
Posts: 1,023

Default Veggies

Broccoli & Cheese Casserole

2 pkgs (10oz ea) frozen broccoli spears
1 cup (1/2 Pint) LF sour cream
1/2 cup (2 oz) grated LF cheddar cheese
1 Tablespoon lemon juice
1/2 teaspoon grated lemon rind
Salt and pepper

Cook broccoli according to package directions and drain well. Place in shallow baking dish. Combine remaining ingredients; spoon over broccoli. Sprinkle with paprika. Bake in 350F oven for 20 minutes.

Hollandaise Sauce For Broccoli or Asparagus

1 Cup butter at room temperature
2 Tbsp fresh lemon juice
3 Tbsp water
3 egg yolks
white pepper

Cut butter into 1" pieces. In a small, heavy saucepan combine lemon juice and 2 tablespoons water and reduce over high heat to about 1 tablespoon. Remove from heat and add 1 tablespoon cold water. Beat egg yolks lightly and whisk into lemon water. Over low heat, whisk the butter - one piece at a time - making sure that each piece of butter is melted before adding more. Continue to whisk the sauce until it is thick. Add salt and pepper to taste.

Roasted Green Beans with Dill Vinaigrette

2 lbs. Green beans, ends trimmed
3 TB olive oil
2 TB (low-sugar) white wine vinegar
1 teas. Dijon mustard
teas. Splenda
teas. Ground black pepper
2 TB chopped fresh dill

1. Preheat oven to 450 F. In 17 by 111/2 roasting pan, combine green beans, 1 TB olive oil, and teaspoon salt; toss until beans ar coated w/ oil.
2. Roast green beans, uncovered, 20 t o30 min., until tender and slightly browned, stirring twice during roasting for even cooking. Meanwhile, prepare vinaigrette; In small bowl, with wire whisk or fork, mix vinegar, mustard, Splenda, pepper, and teaspoon salt.
3. Slowly whisk in remaining 2 TB of olive oil; whisk in dill. When beans are done, in large bowl, toss beans w/ vinaigrette. Serve warm or at room temperature.

Asparagus with Parmesan Crust

1 pound thin asparagus spears
1 tablespoon extra virgin
olive oil
1 ounce shaved low-fat Parmesan cheese
freshly ground black pepper,to taste
1/4 cup balsamic vinegar, or to taste

1 Preheat oven to 450 degrees F (230 degrees C).
2 Place asparagus on a baking sheet. Drizzle with olive
oil, and toss to coat. Arrange asparagus spears in a single
layer. Spread Parmesan cheese over asparagus, and season with
freshly ground black pepper.
3 Bake 12 to 15 minutes in the preheated oven, until cheese is melted and asparagus is tender but crisp. Serve
immediately on warm plates, sprinkling with balsamic vinegar to taste

Asparagus with Garlic Cream

1 container ff or lf sour cream (8 oz)
2 TB skim milk of half and half
1 TB white wine vinegar
1 TB extra-virgin olive oil
2 garlic cloves, minced
1/4 teaspoon freshly ground pepper
2 lbs fresh asaparagus

Stir together first 7 ingredients in a medium bowl. Cover garlic cream, and chill 8 hours.

Snap off tough ends of asparagus, and cook in boiling water for 3 minutes, until crip-tender; drain.

Plunge asparagus into ice water to stop the cooking process; drain. Cover and chill 8 hours, if desired.

Serve chilled asparagus with chilled garlic cream. Sprinkle with additional pepper, if desired.

Asparagus Roll-Up

4 slices of LF ham
4 slices of low-fat Swiss cheese
2 cans asparagus spears (12 fresh, steamed or boiled)
1 cup low-fat sour cream

Place a slice of cheese on top of each ham slice. Put 3 asparagus spears on top of each. Roll up and secure with a toothpick. Place in casserole dish, seam side down, and spoon sour cream over each roll. Bake 15 minutes at 350 F.

Asparagus with Lemon-Mustard Sauce
8 Servings

2 pounds asparagus -- trimmed
1 cup reduced fat mayonnaise
2 TB fresh lemon juice
2 TB prepared yellow mustard
2 or 3 teaspoons Splenda -- to taste

Steam asparagus til tender, about 5-8 minutes. Plunge into ice water; remove when cool and drain. Whisk together remaining ingredients in small bowl and let stand for about two minutes, then whisk again. Taste
and add more splenda or lemon juice as needed.
Serve asparagus at room temperature or chilled, on individual plates with the sauce spooned on top

Easy Broccoli with Cream Cheese Sauce

16 ounce bag of frozen broccoli
1 packet of low-fat cream cheese (or cream cheese substitute for Phase 1)
1/2 cup of Land O' Lakes half and half
1 tablespoon of Smart Balance spread
1 1/2 tablespoons lemon juice

Cook broccoli according to directions. Place cream cheese, half and half, lemon juice and Smart Balance
spread into dish. Warm in microwave at 50 percent power for 3 minutes. Stir, repeat another 3 minutes
until it reaches the consistency of a med white sauce. It will be lumpy whisk until smooth.
~245/210/150 ~
If you pick up a starving dog and make him prosperous, he will not bite you. This is the principal difference between a dog and a man. ~Mark Twain~

Last edited by sflake; 11-07-2003 at 12:19 PM.
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