[mauvaisroux]

Garden Casserole

2 cups Brown rice, cooked
2 cups Broccoli, 1/2 inch slices
4 carrots, cut into julienne strips
2 Zucchini (Med) sliced diag.
1 cup fresh green beans, sliced
1 small cauliflower, torn into flowerettes
16 oz Marinara sauce (storebought)
grated soy cheese (optional)

Spread rice on bottom of 10X8 inch baking dish.

Steam all the vegetables until slightly tender and then place on top of rice.

Top with marinara sauce, cover, and bake at 350 for 30 minutes.

(Optional)...Sprinkle with grated soy cheese and return to oven to melt, garnish with a few zucchini slices.

Serves 6

[mauvaisroux]

8 oz rigatoni or penne pasta, cooked
1 jar(16oz) salsa
1 can (15oz) black beans- drained and rinsed
(8oz) shredded reduced fat Mexican cheese
1/2 cup green pepper, chopped
1 small onion,chopped
1/2 teaspoon salt
1/8 teaspoon pepper

Cook pasta according to package directions, drain, rinse in cold water and put into a large bowl.

Add remaining ingredients to the pasta and mix well. Chill 30 min before serving.

Serves 4

[Aquareggie]

15-20 min @ 400 degrees

4 c. rice cooked.
1 10 oz. serving of vegetable stock
1/3 c. soymilk
a few Tbs. of chopped onion
1 Tbs. chopped garlic
pepper to taste
2 c. fresh or 1 c. soggy spinach
1/2 c. almonds
1 tube crackers
4 Tbs. soy margarine
***

1. Cook rice.

2. In a small saucepan, mix veggie stock, soymilk, onion, garlic and pepper. Simmer while rice is cooking.

3. Put rice in 9x13 baking dish. Pour veggie goop over rice.

4. Crush crackers.

5. Melt margarine and mix with crackers.

6. Add crackers to baking dish.

7. Add spinach and almonds.

8. Stir everything and bake.

[TBJ333]

(Adapted from vegweb.com)

1 eggplant
1 TBS basalmic vinegar
2 TBS olive oil
1 TBS water
1/4 tsp salt
1 1/2 c. veggie broth
2 cloves garlic
3/4 c. uncooked quinoa
zucchini
red pepper
onion
1 c. grated parmesan cheese
Spicy tomato sauce

Preheat oven to 475 degrees.

Chop one clove of garlic, add to the veggie broth, and bring to a boil. Add the quinoa, cover, and simmer for 15 minutes, stirring occasionally.

Chop eggplant into 1/4" slices. (I only use 1/2 of the eggplant -- 8-10 slices.) Mix salt, olive oil, basalmic vinegar, and water in a small bowl. Sprinkle the mixture over each slice of eggplant, and smooth out the mixture so that it thinly covers each slice.

Chop red pepper, zucchini, onion (I only use 1/2 of the onion), and 1 clove of garlic.

Lightly grease an 8 x 8 baking dish.

Put 4-5 slices of eggplant on the bottom of the dish. Cover with a thin layer of quinoa and 1/4 c parmesan cheese.

Layer the pepper, zucchini, onion, and garlic over the previous layer. Cover with another layer of quinoa and 1/4 c. parmesan.

Layer another 4-5 slices of eggplant over the quinoa. Add yet another quinoa/ 1/4 c cheese layer on top of that.

Spread spicy tomato sauce over the last cheese/quinoa layer. Sprinkle remaining parmesan over tomato sauce.

Loosely cover baking dish and bake for 30-40 minutes.

1600 calories for the entire hotdish -- I eat about 1/5 for a serving.

[TBJ333]

frozen broccoli
frozen corn
frozen peas
16 oz. grated cheese
1/2 c. milk
garlic powder
onion powder
2 TBS butter
~30 crackers, crushed (or breadcrumbs)

1. Grease bread pan. Pre-heat oven to 450.

2. Thaw in microwave about 1/2 c. of each variety of veggie.

3. Put veggies, ~10 oz. cheese, milk, and ~1/2 tsp. each of garlic and onion powder, in pan. Mix.

4. Sprinkle crushed crackers and remaining cheese over mixture.

5. Melt butter and sprinkle over top layer.

6. Bake ~30 minutes.


Serves ~3.

600 calories per serving, assuming you use regular cheese and crackers. Fewer if you eat low-cal cheese and crackers.

[mauvaisroux]

(originally posted by TobeyToe)
5 Servings

112 grams spinach
450 grams nonfat cottage cheese
˝ cup egg whites
˝ cup fat free Soy Parm Cheese
salt and pepper
28 ounces tomato sauce
10 manicotti shells

Preheat oven to 350F. Chop up spinach and mix with cheeses, egg, salt and pepper. Stuff mixture
into pasta shells. Place ˝ of the tomato sauce on the bottom of a baking dish and place the
manicotti shells in the dish. Pour the rest of the sauce over the cannelloni and bake for 30 minutes.

Amount Per Serving
Calories 303 Calories from Fat 9
Percent Total Calories From:
Fat 3% Protein 35% Carb. 62%

Nutrient Amount per Serving % Daily Value

Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 1621 mg 68%
Total Carbohydrate 47 g 16%
Dietary Fiber 1 g 6%
Sugars 0 g
Protein 26 g

Vitamin A 62% Vitamin C 45% Calcium 0% Iron 14%

[mauvaisroux]

(originally posted by TobeyToe)
4 Servings

1/2 pound whole wheat pasta
1 onion, chopped
1/2 pound broccoli flowerettes
4 cloves garlic
1 12 oz. can evaporated skim milk
1 red bell pepper, chopped
1/2 bunch asparagus, chopped
salt and pepper

Sauté onion, broccoli, and garlic until onion is translucent. Put the pasta water on to boil.

Reduce the heat under the veggies and add the tin of milk. Put the pasta in the boiling water.Simmer the sauce over low heat while the pasta cooks. Add the remaining veggies to thesimmering sauce. Add salt & black pepper to taste. Let simmer for about 5 minutes, while pasta finishes cooking.

Drain the pasta, pour the sauce over the pasta, and serve.

Amount Per Serving
Calories 329 Calories from Fat 12
Percent Total Calories From:
Fat 4% Protein 21% Carb. 75%

Nutrient Amount per % Daily
Serving Value
Total Fat 1 g 2%
Saturated Fat 0 g 2%
Cholesterol 3 mg 1%
Sodium 411 mg 17%
Total Carbohydrate62 g 21%
Dietary Fiber 3 g 11%
Sugars 0 g
Protein 17 g

[mauvaisroux]

Ingredients:


1/2 cup olive oil
1 cup chopped onions
1 cup sliced mushrooms
1-1/2 cup pearl barley
1 2 oz. jar pimientos
1/4 teaspoon salt
1/8 teaspoon pepper
3 cups gluten broth or other broth

Directions:


Saute onions and mushrooms until soft. Add barley. Cook on medium heat until lightly browned. Place in casserole dish. Stir in pimiento, salt, pepper and broth. Cover and bake in 350 oven 1 hour or until barley is tender. Makes 6 servings.