Veg stew

1 large onion, chopped
2 red pepper, chopped
2 zucchini squash, sliced
1 large eggplant, peeled and cubed
4 large tomatoes, chopped
3 cloves garlic, chopped
1 bay leaf
1/3 cup bread crumbs
salt and pepper

Spray a pan with cooking spray. Brown the onion and the garlic (do not let garlic burn!).

Add all the veggies and the bay leaf and simmer covered for 2 hours, stirring occasionally.

Sprinkle on the breadcrumbs and cook another 5 minutes. Remove the bay leaf and serve.

5 servings

STACKED EGGPLANT PARMESAN

1 eggplant
1 large onion
1 large tomato
olive oil
salt
grated parmesan

Cut ends off eggplant and slice into 1/2” thicknesses. Slice tomato and onion into 1/4” slices. Stack eggplant, tomato and onion, salting each layer very lightly in an oiled (or sprayed) flat baking dish. Drizzle a little olive oil on top of each stack. Cover tightly with foil.

Bake 1 hour at 350°, Remove foil and sprinkle with cheese. Bake uncovered 10 minutes prior to serving.


You can vary this by adding fresh herbs of your choice. I especially like to put leaf of fresh basil in each stack. A little black pepper can be nice too.

The caloric value of this dish is dependent on the amount of olive oil and cheese you choose to use.

Serves 4

2 medium potatoes, diced
2 to 3 carrots, thinly sliced
1 medium stalk broccoli, chopped
1 very large onion, chopped small
2 cups chopped mushrooms or eggplant
2 tablespoons vegetable oil
6 cups water or vegetable stock
4 to 6 large tomatoes, or 1 large can, chopped
3 to 4 celery stalks, chopped
1 bell pepper, chopped
1 to 2 tablespoons soy sauce
2 teaspoons dried parsley, or 1/4 cup fresh, chopped
1/2 teaspoon basil
1/2 teaspoon oregano
cayenne pepper, to taste
1 to 2 teaspoons sugar (optional)

Steam the potatoes, carrots, and broccoli for about 7 minutes.

In a large pot, sauté the onions and mushrooms or eggplant in oil until slightly transparent. (Use an extra tablespoon of oil if eggplant is used.) Add the water or vegetable stock, remaining vegetables, and soy sauce.

Cook 30 minutes longer on medium-low heat, until the vegetables are
tender but not soggy and the flavors have developed. Add the parsley, basil, oregano, cayenne pepper, and sugar, if desired.
__________________

4 big potatoes
10 oz. spinach
2 cloves garlic
3 TBS olive oil
1/4 c. plain yogurt
1/4 c. parmesan cheese

Preheat oven to 350.

Bake potatoes ~ 90 minutes (check to make sure they're done).

De-stem spinach.

Stir-fry garlic in 1 TBS olive oil. Add spinach, fry until spinach is lightly wilted.

Divide potatoes in half the long way. Scoop out potato innards, until shells are 1/4" thick.

In a mixing bowl, add yogurt to the potato goop. Add 2 TBS oil, plus spinach mixture from frying pan.

Stir until well mixed.

Scoop goop into potato shells.

Sprinkle parmesan on top.

Bake on a cookie sheet ~ 25 minutes, until parm cheese is golden brown.

Asparagus and Barley
(Props to Betty Crocker)

--2 TBS butter/margarine
--1 medium onion, chopped (~1/2 c)
--1 medium carrot, chopped (~1/2 c)
--1 cup un-cooked quick-cooking barley (I find that I have to soak my barley before cooking it in this recipe, or else the barley is a little hard. But I'm not sure my barley is "quick-cooking.")
--2 14.5 oz. cans vegetable broth (recipe calls for chicken broth, but I'm vegetarian )
--8 oz. asparagus (8-10 stalks), cut into 1" pieces (make sure to discard the bitter bottom white part)
--2 TBS shredded parmesan cheese
--1/4 tsp dried marjoran or thyme (I use thyme)
--1/8 tsp pepper

___
Simmer veggie broth.

Melt butter in skillet. Add onion and carrot, cook for 1-2 minutes.

Stir in barley.

Add 1 c veggie broth.

Cook uncovered ~ 5 minutes. Stir occasionally, until liquid is absorbed.

Stir in asparagus. Cook 15-20 minutes, occasionally adding veggie broth,until mixture is not liquid-y, but still moist.

Mix parmesan, thyme/marjoram, and pepper. Sprinkle over barley mixture. Stir.
___

According to Betty, this recipe serves 8 and has 130 calories, 4 g fat, and 5 g dietary fiber. I eat 1 1/2 to 2 servings for a vegetarian meal, but one serving is certainly enough for a side dish. This recipe is extremely filling.

(originally posted by TobeyToe)
8 Servings

1 small onion, finely chopped
3 cloves garlic, minced
2 pinches red hot pepper flakes
1 teaspoon paprika
1 teaspoon rosemary
1/4 cup fresh parsley, chopped
1 cup tomatoes, diced
2 15 oz. cans garbanzo beans
salt and pepper
2 10 oz. packages fresh spinach


Spray a wide sauté pan with cooking spray and heat over high. Add onion, garlic, red pepper flakes, paprika, rosemary and half the parsley. Sauté for 2 minutes, then lower the heat to medium and cook, stirring frequently until onions are soft (about 12 mins). Add tomatoes, beans, and season with salt and pepper, then cover and simmer for 15 minutes. Meanwhile cook spinach until tender. Add spinach to bean mixture. Serve in pasta bowls.

Amount Per Serving
Calories 216 Calories from Fat 29
Percent Total Calories From:
Fat 13% Protein 22% Carb. 64%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 464 mg 19%
Total Carbohydrate 35 g 12%
Dietary Fiber 4 g 15%
Sugars 0 g
Protein 12 g

Vitamin A 108% Vitamin C 51% Calcium 0% Iron 30%

(originally posted by TobyToe)
4 Servings

4 red bell peppers, halved & seeded
1 eggplant, cut in chunks
1 onion, sliced
2 cloves garlic, crushed
1 14 oz. can tomatoes
1 teaspoon ground cumin
salt and pepper
1 teaspoon dried basil
4 ounces Fat Free Mozzarella Soy Cheese


Blanch the pepper halves in boiling water for 3 minutes, then drain well.

Sprinkle eggplant chunks with salt, place in a colander and leave to drain for 20 minutes. Rinse and pat dry.

Fry the onion and garlic for 5 minutes until they are soft, then add the eggplant and cook for a further 5 minutes, stirring occasionally.

Pour in the tomatoes, cumin, basil and seasoning. Bring to the boil and then simmer for 10 minutes until the mixture is thick. Cool slightly and stir in half of the cheese.

Spoon into the pepper halves and place on a shallow heatproof serving dish. Sprinkle with cheese and then brown lightly under the broiler.

Amount Per Serving
Calories 144 Calories from Fat 10
Percent Total Calories From:
Fat 7% Protein 29% Carb. 64%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 2 mg 1%
Sodium 308 mg 13%
Total Carbohydrate 23 g 8%
Dietary Fiber 2 g 10%
Sugars 1 g
Protein 11 g

Vitamin A 99% Vitamin C 287% Calcium 0% Iron 11%

(Originally posted by TobeyToe)

4 Servings

2 teaspoons garlic, minced
1 1/2 pounds onions, sliced
2 teaspoons brown sugar
6 egg whites
1 cup nonfat sour cream
2 teaspoons dried dill weed
1/2 cup lowfat mozzarella cheese
1 tablespoon whole wheat flour

6 phyllo dough sheets


Spray a large nonstick saucepan and heat over medium. Stir in garlic, onions, and sugar; cook 30 minutes, stirring occasionally, or until browned and very soft.

In a large bowl, whisk together egg whites, sour cream, dill, cheese, and flour. Stir in cooked onions.

Arrange 2 sheets of phyllo on bottom and up the sides of springform pan. Spray with cooking spray. Layer another 2 sheets of phyllo and spray with cooking spray; repeat. Pour in filling. Fold phyllo sheets ends over top, enclosing filling completely. Spray again with cooking spray.

Bake 50 minutes. Let stand 10 minutes before cutting.

Amount Per Serving
Calories 268 Calories from Fat 24
Percent Total Calories From:
Fat 9% Protein 24% Carb. 67%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 4%
Saturated Fat 2 g 8%
Cholesterol 8 mg 3%
Sodium 306 mg 13%
Total Carbohydrate 45 g 15%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 16 g

Vitamin A 2% Vitamin C 20% Calcium 0% Iron 5%

(originally posted by TobeyToe)

6 Servings

2 bunches asparagus, sliced diagonally into 2" pieces
1 pound whole wheat pasta, (corkscrew)
1/4 cup no fat Italian salad dressing
1 whole lemon peel, finely grated
3 tablespoons lemon juice
3/4 teaspoon dried dill weed
pinch salt and pepper


Cook pasta in boiling water until al dente (about 10 minutes). Add asparagus during last 2 minutes. Whisk remaining ingredients. Toss with drained pasta and asparagus.

Amount Per Serving
Calories 289 Calories from Fat 10
Percent Total Calories From:
Fat 3% Protein 16% Carb. 81%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 535 mg 22%
Total Carbohydrate 58 g 19%
Dietary Fiber 2 g 9%
Sugars 0 g
Protein 11 g

(originally posted by TobeyToe)


Mushroom-Lover's Pizza
6 servings.

Ingredients
1 (10-ounce) can refrigerated pizza crust dough
1 tablespoon cornmeal
1 1/4 cups sliced oyster mushroom caps
1 1/4 cups sliced cremini mushrooms
1/4 cup thinly sliced shallots
1 teaspoon dried Italian seasoning
1/4 teaspoon pepper
1/4 cup grated fresh Parmesan cheese
1/4 cup shredded Swiss cheese

Preheat oven to 500 F.Roll dough into a 13 x 9-inch rectangle; place on a baking sheet sprinkled with cornmeal. Arrange sliced mushrooms and shallots over dough. Sprinkle with Italian seasoning and pepper; top with cheeses. Bake at 500̊ for 10 minutes or until crust is goldenbrown.

Nutrition Facts (per Serving):
160 calories
4.5 g fat
0.6 g fiber

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Roasted Bell Pepper-and-Olive Pizza
12 servings (serving size: 1 wedges)

2 large red bell peppers
2 large yellow bell peppers
1/2 cup sliced green olives
1/4 cup chopped fresh parsley
2 teaspoons drained capers
2 teaspoons red wine vinegar
3/4 teaspoon olive oil
1/8 teaspoon black pepper
2 Italian cheese-flavored pizza crusts
6 tablespoons freshly grated Parmesan cheese

Cut bell peppers in half lengthwise, and discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 for minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 15 minutes. Peel and cut into strips.

Combine bell peppers, green olives, and next 5 ingredients (olives through black pepper) in a bowl.

Preheat oven to 350º.

Divide the bell pepper mixture evenly among pizza crusts; sprinkle with cheese. Bake at 350º for 7 minutes or until cheese melts. Cut each into 12 wedges.

Nutrition Facts (per Serving):
104 calories
3.2 g fat
2.1 g fiber

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Greek Isles Pizza
Makes 6 servings

1/2 medium eggplant
1 teaspoon salt
1 (12 inch) pizza crust
2 tablespoons olive oil, divided
3 plum tomatoes, sliced
1/4 pound kalamata olives, pitted and halved
2 cloves garlic, minced
1 tablespoon chopped fresh parsley
1/2 teaspoon dried oregano
2 cups (8 ounces) pizza blend shredded cheese
fresh oregano sprigs to garnish

PEEL eggplant, and cut into 1-inch cubes. Sprinkle with salt, and press gently between paper towels; set aside.

BRUSH pizza crust with 1 tablespoon olive oil. Arrange tomato slices over crust. Sprinkle with eggplant, olive halves, and next 4 ingredients. Drizzle with remaining 1 tablespoon olive oil.

BAKE at 400 degrees for 20 minutes. Garnish, if desired

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Veggie Sausage Pizza
Makes 4 servings

8 (1-inch-thick) French bread slices
1 sweet onion, sliced
1 green bell pepper, sliced
vegetable cooking spray
1 cup low-fat tomato-and-basil pasta sauce
1 cup shredded fat-free mozzarella cheese
1 (8 ounce) package meatless breakfast patties, thawed and crumbled
1/2 cup shredded Parmesan cheese

BAKE bread slices on a baking sheet at 425 degrees for 5 minutes. Set aside.

SAUTE sliced onion and bell pepper in a large nonstick skillet coated with cooking spray over medium-high heat 5 minutes.

SPREAD pasta sauce evenly on one side of each bread slice. Top evenly with mozzarella cheese, onion mixture, crumbled patties, and Parmesan cheese.

BAKE at 425 degrees for 10 minutes or until thoroughly heated

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Sun-dried tomato, thyme, and basil pizza
Makes 6 servings

1 12-inch thin crust
4 cloves Garlic, minced
1/2 cup Skim ricotta cheese
1/2 cup Sun-dried tomatoes (dried not packed in oil),reconstituted & chopped
1 tsp Thyme
2 tsp Basil

Preheat oven to 425 F.

Arrange garlic, cheese, tomatoes around crust, then sprinkle basil and thyme evenly over entire pizza.

Bake on lowest rack of the oven for approximately 20 minutes, or until crust turns brown and the toppings are hot.

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Broccoli Rabe and Chickpea Pita Pizzas
6 Servings

1 large bunch broccoli rabe, chopped
1/4 cup water
1/2 teaspoon dried hot red pepper flakes
6 (6-inch) pocket-less pitas
1 1/2 cups hummus
1/2 cup freshly grated Parmesan cheese

Preheat oven to 400 degrees.

Spray a large heavy skillet with cooking spray and heat over moderately high heat. Cook broccoli rabe, turning it with tongs, until wilted. Add 1/4 cup water and pepper flakes and simmer, covered partially, until broccoli rabe is crisp-tender and almost all liquid is evaporated, about 2 minutes.

Spread pitas with hummus and top with broccoli rabe and Parmesan. Arrange pita pizzas on a large baking sheet and bake in middle of oven 10 minutes, or until edges are golden.

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Mexican Pizza

2 tortillas
Salsa
Monterey jack cheese, grated
Red pepper, diced
Canned green chiles
Black olives, sliced

Spread 2 tablespoons salsa over one side of tortilla. Top with cheese, red pepper, chiles andolives. Broil until cheese begins to bubble. Serve hot.

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Garden Salad Pizza
Serves 8

Prep: 15 min, Cook: 10 min.
1 (10-ounce) can refrigerated pizza crust
1/2 lb. chive flavored LF soft cream cheese, room temperature
1 cucumber, thinly sliced
2 cups cherry tomatoes, halved
1/4 cup black olives, sliced
1 green bell pepper, seeded and thinly sliced
1 onion, thinly sliced
1/4 cup parsley, chopped
1 tsp. basil

Preheat oven to 350F. Roll dough into a 13 inch circle and place in a 12 inch pizza pan, pressing dough to edges of pan. Bake 10-12 minutes or until lightly browned. Keep bubbles from formingin the middle of pizza by pressing down 5 minutes into the baking cycle. Remove from oven andcool.

Spread crust with cream cheese. Arrange the vegetables in decorative patterns and top with onion rings. Sprinkle with chopped parsley, basil, and salt and pepper to taste. This can be made ahead and refrigerated.

this is a very simple and quick recipe. i found it online, but cannot remember where, if anyone has seen it, please cite it for me, thanks:

1 can garbanzo beans, i get the low sodium
2 cups cooked rice, i prefer brown
salsa-to taste. any level from mild to hot, whatever you prefer
any other additions like tofu or veggies
salt and pepper

recipe takes anywhere from 10-30 mins depending on whether you have instant rice or conventional rice.

cook the rice, add the garbanzo beans to rice over low-med heat. add salsa to taste, cook until warmed. add salt and pepper to taste. and there you have it, a quick low fat high protien meal. serves 2. you can serve with a salad or add veggies or tofu if you like.


Ingredients:

Cooking spray
1 teaspoon olive oil
1/2 cup minced fresh onion
2 garlic cloves, minced
1 (14.5-ounce) can no-salt-added diced tomatoes, drained
1/2 cup vegetable broth
1/2 cup dry white wine
2 zucchini, grated
2 (14-ounce) cans quartered artichoke hearts, drained
1 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups hot cooked fettuccine
1/4 cup thinly sliced fresh basil
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup toasted pine nuts

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saute 2 minutes. Reduce heat to medium; add tomatoes, broth, and wine. Bring to a boil. Add zucchini and next 5 ingredients; simmer 3 to 4 minutes. Add pasta and basil to sauce mixture, tossing well. Sprinkle with cheese and pine nuts.

Serves 6: (serving size: 1 1/2 cups pasta mixture, 2 tablespoons
cheese, and 2 teaspoons nuts)

Nutritional information (per serving): CAL 280 FAT 8.0g FIB 3.9g;

I tried it at home and it turned out so good that I dont wnat to eat pizza outside anymore. (it takes 20 minutes only and tastes just like any papa john's or domino's pizza or even better)

add 1 pack (0.25oz)fleischmann's yeast and 1/4 tsp sugar into 3/4 cup warm water. Mix and let it stand for 6 minutes. In the mean while, take a large bowl and add 1 3/4 cup all purpose flour+1/2 tsp salt and mix. preheat the oven to 400 degrees.

for sauce: mix 1/2 cup tomato puree with salt, garlic powder, oregano, basil and 1/2 tsp of oil. add a pinch of splenda. microwave it/ warm it for 1-2 minutes.stir.

Now add the yeast solution to the dough and knead firmly for 2-3 minutes. now flatten the dough with a hand or rolling pin on a plain surface. press firmly to make it into a 12"circular base. (knead from inside out first and then outside in)

now top it with your fav toppings (tomatoes, peppers, jalapeno, olives, mushrooms, pesto, pineapple, garlic etc...) then add 3-4 tbsp fat free/vegan pizza cheese on top.

Put it on a baking dish and bake on 400 degrees for 8-10 minutes. (thin crust pizza) or more for a thick crust.

top it with chilli flakes and enjoy!

Serves 4

Ingredients:

1 (16 oz bag) frozen vegetable mix (carrots, green beans, yellow beans, etc.)
1/2 cup dry-roasted peanuts
1 tbsp cornstarch
1 tsp sugar
1 tbsp cold water
1/2 cup vegetable broth
1 tsp chilli puree with garlic
Cooking spray

Directions:

Spray a 12-inch non-stick skillet with the cooking spray then heat over medium-high heat.

Place the peanuts on a paper towel or plate and then lightly spray with the cooking spray. Add the peanuts to the skillet and stir-fry for about 1 minute, until the peanuts are toasted. Remove from skillet and set aside on the plate to let cool.

In a small bowl or glass measuring jug, mix together the cornstarch, sugar and cold water, then set aside.

Place the skillet back on the stove to heat and add the vegetable broth and chilli puree, heat until boiling, then stir in the vegetables and bring back to boil. Reduce the heat to medium-low and cook, covered, for 5 minutes, stirring occasionally.

Push vegetables to one side of the skillet then add the cornstarch mixture to the liquid left in the skillet. Stir sauce and vegetables together over high heat for about 1 minute or until the sauce thickens. Stir in the toasted peanuts until mixed into the vegetables.

Serve over hot cooked rice or rice noodles.

Nutritional information per serving:

95 calories; 4g Fat; 3g Fibre

Three part Nepali-style meal:

1) Mushroom and Pinto Bean Nepali Curry
2) Bean Sprout "Faux-Rice"
3) Raw Spinach

Mushroom and Pinto Bean Nepali Curry

Ingredients:
8 oz mushrooms, sliced
2-3 medium vine-ripe tomatoes, chopped
1/4 to 1/2 red onion, fine chopped
1 1/2 cups pinto beans (also black beans, garbanzo)
4 oz water chestnuts, sliced
1 Tbsp spices paste (crushed ginger, garlic, salt, chili pepper)
10 fenugreek seeds
1/8-1/4 tsp tumeric powder
3-4 tsp oil

Prep:
In a heated caste iron skillet, add oil and allow to heat. After a couple minutes, add onion and allow to fry. After onion is softened, add fenugreek until browned. Add spices paste and mix with onion and brown for about 1-2 minutes. Add mushrooms. Add tumeric powder. Stir every minute or two until mushrooms are softened.

After mushrooms have softened, add tomatoes, water chestnuts, and beans. Stir and simmer for 5 minutes while tomatoes soften.

Taste and add additional salt, chili, black pepper as needed.

2) Bean Sprout "Faux-Rice"

Ingredients
1 bag of bean sprouts
2-3 medium vine-ripe tomatoes, chopped
1/4-1/2 red onion, fine chopped
1 Tbsp spices paste (crushed ginger, garlic, salt, chili pepper)
10 fenugreek seeds
1/8-1/4 tsp tumeric powder
3 tsp oil

Prep:
In a heated caste iron skillet, add oil and allow to heat. After a couple minutes, add onion and allow to fry. After onion is softened, add fenugreek until browned. Add spices paste and mix with onion and brown for about 1-2 minutes. Add tumeric powder and tomatoes. Simmer until tomatoes are softened. Add bean sprouts and fold in to curry sauce.

Taste and add additional salt, chili, black pepper as needed. Take off the heat to keep sprouts crisp (to your preferred level).

3) Spinach and How to Serve:

On a dinner plate, place about 1-2 cups raw baby spinach. Add one and a half cup bean sprout "faux-rice", and then add on top 1 cup mushroom and pinto bean Nepali-style curry.