2 tablespoons green onion -- chopped
pinch dried oregano
15 ounces kidney beans, canned -- light or dark red; drained and rinsed
3 tablespoons bread crumbs -- dried
1/4 teaspoon garlic powder
1 dash black pepper
1 whole egg -- beaten
nonstick cooking spray
In a medium bowl, mash beans with fork. Add bread crumbs, garlic powder, pepper and egg. Mix well. Shape mixture into 4 patties. Coat skillet with nonstick cooking spray and fry patties for 5 minutes on each side.
Description:
"This meatless version of everyone's favorite hamburger gets its
savory substance from kidney beans seasoned with onion, oregano and
garlic."
Source:
"Daily Press June 18,2000"
Ratings : WW (0-9) 2
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Per serving: 124 Calories (kcal); 2g Total Fat; (12% calories from fat); 8g Protein; 20g Carbohydrate; 47mg Cholesterol; 427mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Serving Ideas : In a small bowl, combine sour cream, onions and oregano. Chill until serving time. Top with dollop.
from the Moosewood Restaurant Low-fat Favorites Cookbook
Black Bean Chilaquile
1 cup chopped onions
1 T olive oil
1 cup chopped tomatoes
1 1/2 cups fresh or frozen corn kernels
1 1/2 cups cooked black beans (15 oz. can, drained)
2 T. fresh lime juice
1 tsp salt
1/2 tsp. ground black pepper
2 cups rinsed, stemmed and chopped Swiss chard or spinach
2 cups crushed baked tortilla chips
8 oz. grated fat-free sharp Cheddar cheese
2 cups prepared Mexican-style red salsa
Preheat oven to 350.
saute the onions in oil for 8 minutes. Stir in tomatoes, corn black beans lime juice, salt and pepper and saute for another 5 to 10 min.
Meanwhile, in another saucepan, blanch the greens in boiling water to cover for 1 to 3 minutes, until just wilted but still bright green. Drain immediately and set aside.
Prepare and 8 x 8-inch casserole dish with cooking spray. Spread half of the crushed chips on the bottom. Spoon the sauteed vegetables over the chips and sprinkle with two-thirds of the grated cheese. Arrange greens over the cheese and spoon on half of the salsa. Finish with the rest of the chips and top with the remaining salsa and cheese. Bake 35 to 40 minutes, until cheese is bubbling and beginning to brown.
Recipe By : Quick & Easy Menus - 5 Points
Serving Size : 6 Preparation Time :0:40
Categories : Casseroles
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 Ounces elbow macaroni -- uncooked
cooking spray
1 Teaspoon vegetable oil
1 Cup chopped onion
1 Cup chopped green bell pepper
1 Cup shredded cheddar cheese -- (4 ounces), reduced -- fat
1 Cup fat-free mayonnaise
1/4 Teaspoon pepper
1 10 3/4 Ounce red-fat -- red-sod. cream of -- celery soup, -- undiluted
1 4 Oz. Can sliced mushrooms -- drained
1 2 Oz. Jar diced pimiento -- undrained
1 Cup cornflakes cereal -- crushed
1. Preheat oven to 350 degrees F.
2. Cook macaroni according to package
directions, omitting salt and fat; drain. Rinse macaroni under cold water; drain well, and set aside.
3. Coat a large nonstick skillet with
cooking spray; add vegetable oil, and place over medium heat until hot. Add onion and bell pepper, and saute until tender.
4. Combine sauteed vegetables, macaroni, cheese and next 5 ingredients in a large bowl; stir well. Spoon into a 2-quart casserole coated with cooking spray. Sprinkle crushed cereal over casserole. Bake, uncovered, at 350 degrees for 40
minutes.
Yield: 6 servings. Points: 5; Exchanges: 1/2 Med-fat Meat, 1 1/2 Starch. Per serving: Cal 258(21% from fat); Pro 10.6g; Fat 6g(sat 3g); Carb 40.6g; Fib 2g; Chol 14mg; Iron 2mg; Sod 938mg; Calc 204mg.
Prep: 15 min, Bake; 1 hour, Cook 10 min.
6 servings of about 2/3 c each
Recipe says that for longest strands cut squash crosswise, but I find it easier to cut is lengthwise when I serve it in the shell.
1 Spaghetti Squash 1 1/2 lbs
1 med onion, chopped, about 1/2 cup
1 small green pepper, about 1/2 cup
1 large clove garlic, minced
2 T olive oil
4 med. tomatoes, chopped, about 4 cups
1/2 t salt
1/4 t dried oregano leaves
1/4 t dried basil leaves
1/4 t fennel seed
1/8 t pepper
2 T marg. or butter
1/4 grated parm. cheese
1. Microwave squash- pierce whole squash in several places, place on paper towel, microwave uncovered 18-23 minutes, turning over after 8 minutes. Cook additional minutes if needed until tender. Let stand 10 minutes, cut in half.
2. Cook onion, green pepper and garlic in 3 qt. saucepan over medium heat fpr 5 minutes, stirring occasionally, until tender.
3. Stir in tomatoes, salt, oregano, fennel, and pepper, simmer uncovered, stirring occasionally for 5 min.
4. Cut squash in half, remove seeds and fibers. Remove squash strands with 2 forks; toss with marg. and cheese. Returen to shell if desired. Spoon half of tomato mixture over each half of squash.
145 Calories, 10 Grams Fat, 4 Grams Fiber
Points??? 3 per serving
Recipie from "Betty Crockers New Cookbook page 412"
For less fat, subtitute Pam spray for olive oil; spray strands with butter spray instead of real butter or marg; and cut back on parm. cheese.
This recipe is from the Oct. 2000 issue of Cooking Light. I made it this week and it is very good.
1 spaghetti squash (about 3 1/4 lbs.)
1 1/2 T olive oil
1 c. minced fresh onion
1 tsp. dried oregano
1/2 tsp. dried thyme
2 bay leaves
Dash of crushed red pepper
3 garlic cloves minced and divided
1 cup dry red wine
1/2 c. water
1/3 c. coarsley chopped and pitted kalamata olives
1 T. capers
1 large can crushed tomatoes
1/4 cup grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
1. Preheat oven to 375.
2. Pierce squash with a fork. Place squash on a baking sheet, bake at 375 for 1 1/2 hrs. or until tender, cool. Cut squash in half length wise, discard seeds. Scrape inside of squash with a fork to remove spaghetti-like strands to measure 6 cups. Keep warm.
3. While squash is baking, heat oil in a large nonstick skillet over medium heat. Add onion, oregano, thyme, bay leaves, and red pepper, saute 5 minutes. Add 2 minced garlic cloves, wine and the next 6 ingredients (wine through tomaotes), bring to a boil. Reduce heat, and simmer until thick (about 30 minutes). Discard bay leaves. Serve sauce over squash.
4. Combine 1 minced garlic clove, Parmesan cheese, and parsley. Sprinkle over each serving. Yield: 6 servings (serving size: 1 cup squash, 3/4 cup sauce, 1 T topping.)
Calories 128; Fat 3.9 g; Protein 4.8 g. Fiber 3.5 g, Chol 3 mg,
Oops, I just noticed that I had left out the can of tomatoes ingredient! I just made the recipe using this copy so I caught the mistake.
[This message has been edited by ledom (edited 11-26-2000).]
[This message has been edited by ledom (edited 11-26-2000).]
This was featured in Cooking LIght Magazine recently. It makes a nice main dish, along with a big salad.
White Bean Enchiladas
Ingredients
2 tablespoons fat-free sour cream
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
2 tablespoons canned chopped green chilies
1 tablespoon sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 (10-ounce) can enchilada sauce (such as Old El Paso), divided
1/4 cup water
2. Combine the sour cream and beans in a food processor; process until almost smooth (or mash with a potato masher). Stir in 1/4 cup cheese, chilies, onions, chopped cilantro, and cumin.
3. Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.
4. Bake at 350 degrees for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired. Yield: 3 servings (serving size: 2 enchiladas).
CALORIES 372 (19% from fat); FAT 8g (sat 1.6g, mono 2.1g, poly 3.6g); PROTEIN 17.5g; CARB 60.5g; FIBER 6.2g; CHOL 3mg; IRON 3.9mg;
SODIUM 1,076mg; CALC 291mg
Hi! I'm happy to find another vegetarian forum.
Here's an easy recipe that will please even meat eaters!
One box of Zatarain's red beans and rice
one can of diced tomatoes (with chilis if you like spicy or plain is good too)
one can of no salt sweet corn
Make pkg of Zatarain's according to pkg directions (no butter though), then add the tomatoes and corn, both drained. Simmer until done! It's SO delicious and makes great tortilla filling the next day too.
If you don't eat cheese, this recipe is good without too.
1 jar of Prego Garden Chunky spaghetti sauce
1 lb extra firm tofu, drained
italian style breadcrumbs
olive oil pam spray
angelhair pasta
Slice tofu 1/4 inch thick and press into breadcrumbs to coat and put in nonstick pan sprayed with olive oil spray. Cook until both sides of all slices are browned and crisp. This takes a bit, so don't cook your pasta yet
Spread about 1/2 the jar of sauce into a glass baking pan and layer the tofu slices on top of it, spreading the rest of the sauce over it and bake in oven of about 350 until bubbly. If you eat cheese, spread a little mozarella or parmesan and bake until melted.
I cook the angelhair pasta while the tofu is in the oven.
This doesn't sound like much, but it's good! Even my meat eater hubby liked it
1/3 cup Italian-style bread crumbs
1 TBS Parmesan Cheese
1 tsp Italian seasoning
1/4 tsp garlic powder
1 medium eggplant
2 egg whites, lightly beaten
1 cup tomato sauce
1/2 cup shredded reduced-fat mozzarella cheese
Preheat oven 350 degrees. Coat an 8x8x2 inch
baking dishe with non-stick cooking spray and set aside.
Combine bread crumbs, Parmesan cheese, Italian seasoning, and garlic powder together in a medium-size bowl and set aside.
Remove skin from eggplant and trip off ends. Then slice eggplant into 1/2 inch-thick slices.
Dip each slice of eggplant first into egg whites, and then into bread crumb mixture.
Bake eggplant on a non-stick cookie sheet for 20 minutes, or until lightly browned.
Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato
sauce and 1/3 of mozzarella cheese. Repeat 2 more layers in same order. Bake 10 more minutes or until cheese is melted and sauce is bubbling.
Number of servings: 4
POINTS per serving: 2
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Instead of using egg whites I used skim milk, same pts just didn't waste the eggs and then I placed in a round glass dish for serving which looked attractive.
1 onion, chopped
2 cloves garlic, chopped
2 tsps olive oil
1 large can crushed tomatoes
1/4 tsp pepper
1/2 cup evaporated skim milk
2 tbsp vodka
1/2 cup chopped fresh parsley
8 cups cooked pasta
- heat oil in pan and saute onion and garlic until soft (about 5 min).
- add tomatoes and pepper; bring to boil. Reduce heat and simmer uncovered 10 min until thickened
- add milk, vodka, and parsley. Stir and cook for about 1 min.
- Add sauce to cooked pasta (that you've already cooked while making the sauce) and toss!
- Makes 8 servings that are 5 pts each.
- 2 breads/1 fruit-veggie
1 pkg extra firm tofu, drained for a few minutes and cubed
1/2 small onion, chopped or large pcs, depending on your preference
1/4-1/2 green bell pepper, same thing
1 regular size Bullseye BBQ sauce
1 can corn, drained
olive oil spray
salt & garlic pwdr
Your choice rice
Saute onion and bell pepper in olive oil spray until onions are translucent, add tofu carefully and sprinkle with salt and garlic powder to taste and saute gently until tofu is nicely browned. Add BBq sauce and corn, simmer for about 20 minutes to let flavors blend. Serve over rice.
PTS 3.5 per 1/2 cup, not including rice.
*recipe would be good with some black beans added or other favorite veggies.
Slice the eggplants into quarter-inch-thick rounds.
Lightly oil a baking sheet, and preheat oven to 375 degrees. Spread the eggplant slices on the tray and bake until tender (20 to 25 minutes)
Mushroom-Tomato Sauce:
Heat the olive oil in a large, deep skillet or a Dutch oven. Add onions and salt, and cook over medium heat, stirring, for 8 to 10 minutes, or until the onions become translucent. Add mushrooms and garlic, stir, and cover. Cook over medium heat another 8 to 10 minutes.
Add tomatoes, tomato paste, cinnamon, pepper, oregano, and basil. (Use a spoon or a dinner knife to break the tomatoes into bite-sized pieces.) Bring to a boil, then lower heat, and simmer, uncovered, another 12 to 15 minutes. Remove from heat, and stir in parsley, bread crumbs, and parmesan. Set aside.
Bechamel Sauce:
In a medium-sized saucepan, melt the butter over low heat. Whisk in 4 tablespoons of the flour, keeping up a steady motion with the whisk even after the flour is added. Cook for several minutes, whisking still.
Slowly pour in the hot milk, whisking even yet. Cook and stir over low heat another 5 to 8 minutes, or until the sauce is very smooth and thickened slightly. Sift in the remaining 2 tablespoons flour, whisking yet some more, to prevent lumps. After another 5 to 8 minutes of cooking with occasional stirring, add the Parmesan and a few shakes of nutmeg. Remove from heat. The sauce should be smooth and quite thick.
Assembly:
Preheat oven to 375 degrees. Oil a very large casserole or a deep oblong baking pan with dimensions of at least 9 x 13 inches. Place a double layer of eggplant on the bottom, and add the entire batch of mushroom sauce. Lay the remaining eggplant slices over the mushroom sauce, and spread the Bechamel over the top. Dust lightly with find bread crumbs and a small handful or two of parmesan. Bake uncovered for 35 to 40 minutes, or until bubbly on the bottom and ever so lightly browned on top. Serve hot.
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Per serving: 215 Calories (kcal); 9g Total Fat; (35% calories from fat); 10g Protein; 27g Carbohydrate; 17mg Cholesterol; 702mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
2 tsp olive oil
6 cup finely chopped green cabbage
1 cup chopped onion
3 cup water
1 cup chopped tomato
2 tbls brown sugar
2 tbls cider vinegar
1/4 tsp salt
1 cup uncooked basmati rice
1/4 cup dried currants
cooking spray
Note: I added 3 cloves garlic (love garlic) and used brown basmate rice and didn't have currants, so I used raisens.
Heat oil in large skillet. Add cabbage, onion and garlic. Saute. Add water and next 4 ingred. Bring to boil. Stir in rice and currants: Spoon into 11x7 in baking dish, coated with spray. Cover and bake at 350 for 50 minutes to an hour until rice is tender.
Once a month I make crock pot chilli and freeze it for the need of low point food. It is easy and it freezes well and believe it or not it is 1 point on 123 and 2 on winning points!
1 pakage garden crumble ( freezer section)
1 jar low fat tomato sause (i use aunt millies marrinara)
1 jar chunky picante (pick the hottness you like)
2 15oz cans of beans
garlic, salt and pepper flakes
Defrost garden crumble in pan with garlic, and pepper flakes to break up the crumbel and add all the stuff to the crock pot. On high will cook in 4 hours and on low you can cook it all day.
Add salt as needed:
makes 10 really good size servings that I freeze in single servings.
8 oz rigatoni or penne pasta
1 jar(16oz) salsa
1 can (15oz) black beans- drained and rinsed 2 cups (8oz) shreddd reduced fat Mexican cheese 1/2 cup chopped green pepper
1 small onion chopped
1/2 teaspoon salt
1/8 teaspoon pepper
Cook noodles- drain and rinse in cold water stir in remaining ingredients. Chill 30 min before serving.
1 cup is 4 points
I did not add salt or pepper but I used a spicy salsa. This is really good.
Black Bean Pasta Salad- 4 Points
