[SueC]

* Exported from MasterCook *

Broccoli Casserole - 3 Points

Recipe By :WW The Secrets of Success, Fall/Winter, 1997
Serving Size : 5 Preparation Time :0:00
Categories : REG 6 Suzanne C.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup long-grain rice -- cooked
1 cup reduced fat cheddar cheese -- shredded
1/2 cup sliced mushrooms -- canned and drained
1/2 cup onion -- diced
1/4 cup skim milk
4 teaspoons margarine, imitation
1/4 teaspoon salt
20 ounces chopped broccoli, frozen

Preheat oven to 350 degrees F
Combine first 7 ingredients in a saucepan; cook over low heat 4 minutes or until cheese melts, stirring constantly. Add broccoli; cook 2 minutes, stirring often.
Spoon mixture into a 2 quart casserole coated with cooking spray. Bake at 350 degrees for 30 minutes.
NI: Calories 174; Fat 6.4; Fiber 3.5
Submitted to Reg 6 by Suzanne C.

Yield:
"5 cups"

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Per serving: 229 Calories (kcal); 4g Total Fat; (14% calories from fat); 12g Protein; 38g Carbohydrate; 5mg Cholesterol; 318mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0

[Tory]

I made this one but added diced chicken breast to it to make a complete meal for my family they loved it thanks .Been looking for a lighter way to make this .

[Kelly_S]

* Exported from MasterCook *

California Baked Broccoli - 3 Points

Recipe By :Richard Simmons
Serving Size : 4 Preparation Time :0:00
Categories : Vegetables


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/4 cups fresh broccoli flowerets -- and cut up stalks
1/4 cup chopped green onions
1/4 cup chopped pimientos
3 eggs
1 cup evaporated skim milk
1/2 cup lowfat cottage cheese
3 tablespoons grated Parmesan cheese
3 tablespoons dry sherry
3/4 teaspoon Italian seasoning
salt and pepper -- to taste

If you want a change from steamed broccoli, here's something tasty and
different. In a way it's like a crustless quiche.

1. Preheat oven to 350 degrees F.

2. Lightly steam broccoli until tender.

3. Arrange broccoli, green onion and pimento in 2-quart casserole or
souffle dish coated with non-stick spray.

4. In blender or food processor combine eggs, milk, cottage and Parmesan
cheeses, sherry, herbs, salt and pepper.

5. Pour over broccoli.

6. Bake 35 minutes, or until knife inserted near center comes out clean.
Makes 4 servings.

NOTE: Just a reminder to peel broccoli stalks if you want them to taste
their best.

Serving size (1/4 recipe)
Per MC 5 nutritional analysis:
Per serving: 169 Calories, 5g Fat, 2g Fiber
Weight Watcher Points: 3
According to the cookbook:
Per serving: 162 Calories
Deal-A-Meal Cards Used: 1 Meat, 1 Vegetable, 1 Dairy

Source:
"Deal-A-Meal Golden Edition Cookbook, page 68-69"
Copyright:
"Deal-A-Meal Corp, 1990"
Yield:
"4 servings"

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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on
6/18/99. REG 6 shared by Pamela S. from WI. USA on 6/18/99.
Submitted by Pamela S. on 8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

[Scuttle]

Some Thanksgiving side dish recipes, from Better Homes and Gardens ( http://www.bhglive.com/ ). Nutritional information is from them as well.

Broccoli and Peppers

1 pound broccoli, cut into flowerets
1 red or yellow sweet pepper, cut into 1-inch pieces
2 tablespoons reduced-calorie margarine
1 teaspoon finely shredded lemon peel
1 tablespoon lemon juice
1/8 teaspoon pepper

Place broccoli and pepper in a steamer basket over simmering water. Steam, covered, for 8 to 12 minutes or till vegetables are crisp-tender. Drain. Arrange on a serving platter. Meanwhile, in a small saucepan melt the margarine. Stir in lemon peel, lemon juice, and pepper. Drizzle over broccoli mixture. Makes 6 servings.

Nutrition facts per serving: 42 calories, 2 g total fat (0 g saturated fat), 0 mg cholesterol, 63 mg sodium, 5 g carbohydrate, 3 g fiber, 2 g protein. Daily Values: 23% vitamin A, 131% vitamin C, 3% calcium, 4% iron.

[Kelly_S]

* Exported from MasterCook *

Herbed Broccoli - 1 or 2 Points

Recipe By : Betty Crocker's The Big Red Cookbook Page 507
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups broccoli flowerets -- cut in 1" pieces
2 tablespoons olive oil -- or vegetable oil
1/4 teaspoon basil
1/4 teaspoon oregano
1/2 teaspoon salt
1 clove garlic -- finely chopped
2 roma tomato -- seeded and chopped

1. Heat 1-inch water to boiling in 10-inch skillet. Add broccoli. Heat to boiling. Boil 5 to 7 minutes or until crisp-tender; drain and set aside. Wipe out and dry skillet with paper towel.

2. Heat oil in same skillet over medium heat. Stir in remaining ingredients. Heat about 1 minute, stirring frequently, until hot. Add broccoli; toss gently.

Per serving: 65 calories; 5 gms fat; 0 mgs cholesterol; 320 mgs sodium; 5 gms carbohydrates; 2 gms dietary fiber; 2 gms protien. Diet Exchagnes: 1 vegetable, 1 fat.

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NOTES : Per Mastercook database the following nutritional information is provided:

Calories: 94.1
Fat grams: 7.2
Fiber grams: 2.9
Carbohydrate grams: 6.9

W/W Points: 2

[Emerald]

I'm tired of cooking the same old simple green beans, squash, and brocolli. A lot of the recipes I find are too spicey for my tastes or would cost $10 for a side dish. Does anyone have some favorite veggie recipes to share with poor little me?

[amcap74]

Here's a few I have tried recently. I liked them because my dh hates most veggies except for green beans & I get so bored of them. These are easy recipes out of a couple old Weight Watcher cookbooks...only about 5 yrs. old.

I tried to attach them because the site is reading something in my post as URLs???? Go figure. Hope this works.

I hope these help. I'm like you, I don't like plain veggies and nothing too spicy, plus I want simple and quick.

amcap74
lost 31 pounds since Jan. 19, 2004

[funniegrrl]

I love roasted vegetables. The recipe below is a specific combination, but I've thrown in other things such as asparagus, whole mushrooms, plum tomato wedges, carrots, etc. as well. (I don't think the cruciferous vegetables such as broccoli roast well, but that's a personal opinion.) You can serve this with the dressing and/or cheese, or without. It's good warm or room temp. It's usually enough to have leftovers, which just need to be zapped briefly in the microwave to take off the chill.

Tracey's Mediterranean Salad

1 small eggplant (1 to 1-1/2 pounds), cut into 1-inch cubes
1 medium red or sweet yellow onion, cut into 1-inch pieces
1 medium red bell pepper, cut into 1-inch pieces
2 medium zucchini, cut in half lengthwise then cut into ½-inch slices
salt and pepper to taste
Olive oil flavored cooking spray
1 Tbsp olive oil, divided
Dressing (below)
½ cup crumbled feta cheese (regular or low/non fat)

Preheat broiler. Spray a baking pan with cooking spray. Add eggplant and drizzle with ½ of the olive oil, tossing to coat. Sprinkle with salt and pepper. Broil until lightly browned and just cooked through, about 4 minutes, stirring halfway through. Place in a medium mixing bowl and set aside.

Turn off broiler and heat oven to 450. Spray baking sheet again and add remaining vegetables. Drizzle with remaining olive oil; toss to coat. Roast vegetables until tender and golden, stirring occasionally, about 20 minutes. Add vegetables to bowl with eggplant. Add dressing and toss until well combined. Sprinkle with crumbled feta. Serve warm or room temperature. Serves 3 to 4.


Dressing
1 tablespoon Dijon mustard
1 tablespoon balsamic vinegar
2 tsp dried basil (or 2 Tbsp chopped fresh basil)
pinch sugar or sugar substitute

Combine ingredients in a small bowl, stirring until well combined.


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

This recipe is perfect for summer, as it uses all those garden vegetables we usually have too many of:

Gardener's Ratatouille

Cooking Light, 08/2002

4 teaspoons olive oil
1 cup chopped onion
3 cups chopped plum (Roma) tomatoes
2 cups chopped eggplant
2 cups chopped zucchini
1 cup chopped bell pepper*
2 large garlic cloves, minced
1 Tbsp. chopped fresh oregano (or 1 tsp dried)
1 Tbsp. chopped fresh basil (or 1 tsp dried)
1 Tbsp. chopped fresh parsley (or 1 tsp dried)
½ tsp salt
¼ tsp black pepper

Heat the oil in a dutch oven or large, deep skillet over medium-high heat. Add onion and sauté until tender, about 3 minutes, stirring frequently. Add remaining vegetables and garlic, stirring well to mix. Cover, reduce heat, and simmer 30 to 40 minutes or until vegetables are cooked through. Stir in remaining ingredients and simmer, uncovered, an additional 5 to 10 minutes.

*The original recipe called for green; I used red. Yellow would also be very attractive.

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Here's another dish I like ... don't really have a recipe, but the basic idea is this:

Wash a bunch of spinach and roughly chop, discarding large stems. (If using pre-washed bagged spinach, mist with a little water; you want the leaves damp.) In a large skillet, saute sliced mushrooms and a little minced onion in a little olive oil. When tender, add chopped or pressed garlic and saute a minute. Add spinach and saute, stirring occassionally, until the spinach is wilted and soft but still bright green. Remove from heat and sprinkle with fresh lemon juice and salt/pepper to taste, if desired.

Any green vegetable (broccoli, asparagus, green beans, sugar snap peas, cabbage, etc.) is great prepared this way, with or without the mushrooms. You can add chopped plum tomatoes to any of them, too. In the fall/winter you can use greens like swiss chard.

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

Don't forget salad as a vegetable. I like main course salads that include cheese or chicken, etc., but for a side dish, here's a great combination:

Use a 50/50 combination of fresh spinach and mixed lettuces (I like butter/bibb lettuce). Add sliced scallion, grated carrot, a little grated red cabbage, mini-bite-size broccoli florets, and raisins. Top with a low-fat dressing that has a LITTLE sweetness to it, like a red wine vinaigrette, or a creamy dressing like ranch. If you have room in your plan, this is GREAT with toasted nuts added. My favorite combo is to use the red wine vinaigrette, toasted pecans, and cranberries instead of raisins.