2 C. Sliced Onion
2 C. Sliced Tomato
2 C. Sliced Zucchini
1 1/2 tsp. Italian Seasoning
Black Pepper
Pre-heat oven to 350 degrees. Layer vegetables in a 2-qt. casserole dish that has been sprayed with a non-stick coating. Sprinkle each layer with 1/2 tsp. seasonings & pepper. Bake for 30-45 minutes, depending on how soft you want the vegetables
2 T. Walnut or vegetable oil
1/2 C. Chopped roasted red bell peppers
1/4 C. Chopped walnuts
1 sm. Garlic clove, minced
Cooked Asparagus, drained well, and patted dry
Dash Pepper
Heat oil in medium skillet over medium-high heat until hot. Add roasted bell peppers, walnuts and garlic; cook and stir 1 1/2 to 2 minutes or until thoroughly heated. Arrange asparagus in serving dish. Spoon warm roasted bell pepper mixture over asparagus. Sprinkle with pepper.
8 yellow onions, or white onions
1 tsp. salt
1/2 tsp. paprika
2 T. butter or margarine, melted
1/4 C. tomato juice
3 T. honey
Cut onions in half crosswise. Place in greased large shallow casserole. Combine salt, paprika, melted butter, tomato juice and honey. Pour over onions. Cover dish and bake at 300 degrees F for 1 hour or until onions are tender.
Dressing:
1 T. Rice Vinegar
1/4 tsp. Dijon Mustard
1/4 tsp. Sugar
Dash each Salt and Pepper
1/2 tsp. Olive Oil
Salad:
2 C. Fresh Spinach Leaves, washed
1 small Orange, sectioned
2 T. Finely Sliced Red Onion
2 Walnut Halves, coarsely chopped
Mix all dressing ingredients. Arrange salad ingredients in serving bowl. Pour dressing over salad and toss.
1 each: red, yellow, green Bell Pepper, cut into strips
1 Sliced Cucumber
1 T. Olive Oil
2 T. Lemon Juice
2 T. Red Wine vinegar
1/4 tsp. Oregano
Mix all ingredients. Cover and allow to marinate 24 hours. Top with crumbled feta cheese if desired.
5 large, vine-ripened tomatoes, cut into wedges
12 oven roasted shallots (Roast the shallots until they are very soft and caramelized)
2 T. sherry vinegar
3 cloves garlic, chopped
3 T. extra-virgin olive oil
1 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1 tsp. cracked black pepper
Salt to taste
Place tomato wedges in a bowl. Coarsely chop the roasted shallots and toss with the tomatoes. Place vinegar and garlic in a small bowl and whisk in olive oil to emulsify. Add thyme, oregano, and black pepper and mix well. Season with salt to taste. Pour over tomato and shallot mixture and allow to sit for 20 to 30 minutes before serving. This dish is best served at room temperature.
1 medium onion – coarsely chopped
8 oz mushrooms – quartered 6 Japanese eggplants – cut in cubes (or one large regular eggplant, salted & drained)
3/4 HEAD of garlic – crushed or chopped fine
1 C. water
1 T. dried basil or 1/4 cup fresh chopped
Pepper to taste
In a large heavy bottomed pan (or Dutch oven), sauté (in water or veggie stock) onions over medium heat until soft and sweet. Add mushrooms, eggplant, garlic and water. Keep on med – high heat stirring occasionally until the water is boiling (about 2 min). Turn down heat to a simmer and cover about 1/2 hour or until eggplant is done and very soft (regular eggplant may take a bit longer). Add basil and pepper to taste. Reheat when ready to serve.
1 lb. Green Beans, trimmed
1 pint Cherry Tomatoes
2 T. Fresh Basil, chopped
1 T. Red Wine Vinegar
In large saucepan bring an inch of water to a boil. Add the green beans and cook 6-7 minutes, until the beans are just tender. Reserve 2 T. of the cooking water, then drain and set aside. In heavy skillet heat oil, add tomatoes and cook, shaking, until the skins begin to burst (about 2 minutes). Add basil, beans, cooking water, and vinegar. Cook, uncovered, for 2 minutes or until beans are heated through.
1 C. Chopped Onion
1 C. Sliced Mushrooms
1 tsp. Minced Garlic
1 16oz. Can no salt Green beans, drained, or pre-steamed fresh beans
Spray skillet with nonstick cooking spay. Sauté onions, mushrooms and garlic. Add beans and heat through.
Steam, rinse, and drain 2 pounds spinach; you should have about 20 cups of leaves. In 5- to 6-quart Dutch oven over medium heat, heat a little vegetable stock; add 2 cloves garlic, crushed; cook 30 seconds until fragrant. Add spinach and 1/8 tsp. each crushed hot red pepper and freshly grated nutmeg; cook 4 to 5 minutes, tossing spinach gently until wilted and tender but still bright green. Remove from heat; season with salt and freshly ground black pepper, to taste. Makes 4 servings.
1/4 cup red wine vinegar
1/4 cup dry red wine
1/4 cup honey
1 T. chopped red onion
1 T. Worcestershire sauce
1 T. olive oil
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground red pepper
1 garlic clove, minced
4 cups diced zucchini
Combine the first 10 ingredients in a microwave-safe bowl, and stir well. Microwave at HIGH 2 minutes or until mixture is hot; stir in zucchini. Cover; marinate in refrigerator at least 1 hour. Drain and serve.
Note: I made this the other night, and my husband and I did NOT like it. The texture of the raw zucchini was not appealing to us, and the marinade flavor was overpowered by the vinegar. If you dislike raw zucchini or overly vinegary flavors, don’t try this!
12 oz baby zucchini
4 scallions, thinly sliced
1 inch piece fresh ginger root, peeled and grated
2 T. white wine vinegar
1 T. light soy sauce
1 tsp. light brown sugar
3 T. vegetable stock
Finely grated zest and juice of 1/2 lemon and 1/2 orange
1 tsp. cornstarch
Place the zucchini in a saucepan of lightly salted boiling water and cook for 3 or 4 minutes or until just tender. Drain well and return to pot. Set aside. Meanwhile, put all the remaining ingredients, except the cornstarch, into a saucepan and bring to a boil, stirring occasionally. Simmer for 3 minutes. Blend the cornstarch with 2 tsp. cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, until the sauce has thickened. Pour the sauce over the zucchini in the pan and heat gently. Transfer to a warmed serving dish and serve.
1 package 10 oz frozen artichoke hearts
1/2 red onion, sliced VERY thin
6 cloves garlic, whole
Juice of lemon, divided
Fresh rosemary sprig, chopped
Add all ingredients to a lidded casserole, reserving half the lemon juice. Bake covered for about an hour. Uncover, add reserved lemon juice, and bake another 5 minutes.
2 C. slivered onions
1 T. water
1 tsp. fresh thyme (1/4 tsp. dried)
2 sprays of Olive-oil Pam
2 T. Orange Zest
Dash freshly ground pepper
11/2 lbs. fresh asparagus
Combine onions, water, thyme, and orange rind in a 13″ x 9″ baking dish; stir well. Spray lightly with Pam. Cover and bake at 400* for 45 minutes until onions are golden and tender. Remove from oven. Stir in pepper; push onion mixture to side of dish. Snap off tough ends of asparagus. Add to dish; spray lightly with Pam, toss gently. Spoon onion mixture over asparagus. Cover and bake at 350* for 15 minutes or until asparagus is crisp-tender.
1 pound red onions, peeled and cut into 1-inch chunks
2 pints brussel sprouts, trimmed, halved
2 small zucchini, halved lengthwise and cut into 1-inch chunks
2 T. olive oil
1 T. cumin seeds
salt and pepper, to taste
Heat the oven to 400°F. Combine the onions, brussel sprouts, zucchini, olive oil, cumin seeds, salt and pepper in a large bowl and toss well. Transfer the vegetables to two baking sheets and roast until softened slightly and lightly browned, about 40 minutes. Transfer to a serving dish and serve warm or at room temperature. 3/4 cup Calories 83 Dietary Fiber 3 g
1 small eggplant
1 onion
2 cloves garlic, unpeeled
1 T. extra-virgin olive oil
2 tsp. balsamic vinegar
1 T. freshly squeezed lemon juice
1 T. grated Parmesan
Salt and coarsely ground black pepper
1/4 cup loosely packed cilantro, roughly chopped
Preheat oven to 400 degrees F. Rub the eggplant and onion with the olive oil. Place on a baking sheet. Bake until the eggplant and onion have both softened, turning once, about 25 to 30 minutes. Add the garlic to the baking sheet with the eggplant and onions at the halfway point, after about 15 minutes. Cool until warm enough to handle. Peel the eggplant and the garlic and place in the bowl of a food processor. Cut the onion into quarters or large chunks, and add to food processor. Add vinegar, lemon juice, Parmesan, salt, and pepper. Pulse until combined. Pulse longer if making a dip. Add cilantro. Taste and adjust seasonings. Refrigerate until ready to eat.
1/2 sm. head Green Cabbage
3 Scallions, chopped
2 T. dark Sesame Oil
2 T. Rice Wine Vinegar
2 T. Sesame Seeds
Comine the cabbage, scallions, oil, and vinegar. Toss well and chill until ready to serve. Add the sesame seeds and toss again before serving.
Yield: 4 servings
Calories: 103
Fat: 9g
Fiber: 2g
2 T. Oil
1 tsp. Seasoned Salt
1/4 tsp. Each Pepper and Marjoram
Assorted Vegetable chunks, such as potatoes, carrots, onion, parsnips, bell peppers, etc
Heat oven to 350
Combine all but veggies. Stir. Place veggies in oil mix and toss or stir to coat well. Spread on ungreased cookie sheet in single layer. Bake 20 minutes. Turn and stir vegetables and bake an additional 20-25 minutes, or until tender. Stir an additional time part way through cooking.
3 fresh Tomatoes
2 cloves Garlic
1 C. chopped Basil Leaves
2 T. EE Olive Oil
1/2 C. freshly grated Parmesan Cheese
2 T. Pine Nuts
Cut the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan cheese, and pine nuts into a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. Place the tomatoes on a broilder pan and broil about 3″ from the heat until lightly browned, about 3 – 5 minutes.
Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 1g
1/3 C. Dry Bread Crumbs
1/2 tsp. Sugar
1/4 tsp. Dried basil
1/4 tsp. Dried Thyme
1/8 tsp. Pepper
4 Tomatoes, cored and sliced in rings
2 Green Onions, chopped fine
1/2 T. Butter
Preheat over to 350 degrees. In a small bowl, mix bread crumbs, sugar, and seasonings. In 9” pie pan, arrange a layer of tomatoes, sprinkle with 1/3 breadcrumb mixture and top with 1/2 the green onions. Add another layer in the same fashion, and finally a third layer of tomatoes, ending with bread crumbs. Melt butter and drizzle over the top. Bake uncovered about 30-35 minutes, until tomatoes are soft. Increase heat to broil, and broil tomatoes 1-2 minutes, until bread crumbs are golden brown.
3 lb. Spaghetti Squash
Preheat oven to 350. Cut squash in half lengthwise, discarding seeds. Place squash halves, cut sides down, in a 13 x 9-inch baking dish; add water to dish to a depth of 1/2 inch. Bake for 45 minutes or until squash is tender when pierced with a fork. Remove squash from dish, and cool. Scrape inside of squash with a fork to remove spaghetti-like strands.
2 tsp. Oil
1/2 C. Sliced Onion
1 clove Garlic, minced
4 C. Fresh spinach leaves, washed, dried, and torn into bite sized pieces
4 Sun Dried tomato halves, chopped
2 slices bacon, cooked crisp and crumbled
1 T. Balsamic Vinegar
1 T. Parmesan Cheese
Heat onion and garlic in oil over high heat, stirring frequently. Add spinach and tomatoes when onion becomes soft. Reduce heat to low, cover, and cook until spinach is wilted, about 1 minute. Add bacon and vinegar and stir to combine. Sprinkle with cheese just before serving.
1 lb. can artichoke hearts, drained and chopped
10 oz. frozen chopped spinach, thawed and drained
1 C. part skim ricotta cheese
1/4 C. Eggbeater
1 clove garlic, minced
1/4 C. red onion, minced
1/2 tsp. fresh oregano, minced
1/4 C. part skim mozzarella cheese, shredded
Pepper to taste
Nonstick cooking spray
Preheat oven to 350°F. Mix all ingredients together in a large bowl. Spray mini-muffin tins with nonstick cooking spray and fill with popper batter. Bake for 25-30 minutes, remove from the oven, and serve.
6 Poppers = 200 calories, 2g fiber, 7g fat
20 medium mushrooms
1/4 cup chopped shallots, scallions or onion
2 cloves garlic, chopped
1 T. balsamic vinegar
1/2 tsp. soy sauce
2 C. chopped fresh spinach
1/2 cup Yogurt Cheese
Pepper
Wash the mushrooms and carefully remove the stems without breaking the caps. Chop the stems until they are quite fine. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat, let cool for a few minutes, then stir in the Yogurt Cheese. Season with pepper to taste. Stuff the spinach filling into the mushroom caps. The mushrooms can baked at once or the recipe can be prepared to this point and refrigerated for baking later. Preheat the oven to 350ºF. If the mushrooms were stuffed ahead and refrigerated, bring them back to room temperature while the oven reheats. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving.
1 C. low-sodium chicken broth
1 T. cornstarch
Five large (or eight small) summer squash, sliced as thin as you can get ’em
One large or 2 small Vidalia onions, chopped to fine mince
1 packet Splenda
Fresh ground pepper
Mix broth and cornstarch and set aside. Spray a big skillet well with Forbidden Cooking Spray. Pile remaining ingredients in the pan. Grate a LOT of black pepper over the top. Sprinkle Splenda on. Cook for 15 minutes, stirring often. Add broth-cornstarch blend. Continue to cook, stirring often, 20-25 minutes or until it’s all tender and the “gravy” has thickened slightly
2 Japanese Eggplant
1 Onion, thinly sliced in rings
1/2 C. Canned No Salt Added Chopped Tomatoes
4 cloves garlic, minced
1/8 C. Chopped Fresh Parsley
Pepper
Cut off and discard the stems from the eggplant. Using a sharp knife, peel the eggplants to form a striped pattern (like a barber pole). Heat some water or broth over medium heat. Add eggplants and sauté until tender and soft on all sides. Carefully transfer eggplants to a baking dish, arranging them side by side. Add onions to the pan (with more broth if necessary) and sauté until tender. Add tomatoes and garlic, and cook a few minutes longer. Season to taste with pepper. Stir in the parsley and set aside. Cut a lengthwise slit in the eggplant, cutting about halfway through, leaving about an inch on each end. Carefully pull apart this pocket and stuff each with half the onion mixture. Add 1 C. hot water to the pan, cover with foil, and bake at 350 until the eggplants are very tender, about 15-20 minutes. Allow to cool to room temperature before serving.
2 tsp. minced garlic
12 oz. sliced Portobello mushrooms
1/2 cup white wine (or substitute with broth)
1/4 tsp. pepper
1/4 cup chives
Heat a nonstick skillet over medium; add garlic and mushrooms. Cook until browned. Remove mushrooms to serving dish. In the same skillet add wine, and bring to a light boil while scraping pan. Season with pepper. Pour sauce over mushrooms and sprinkle with chives. Great on Rice noodles or Rice
2 medium onions, sliced
6 large plum tomatoes (1 lb.) cut into 3/4-inch dice
2 tsp. balsamic vinegar
1/4 tsp. ground black pepper
2 T. chopped fresh basil leaves
Heat nonstick 10-inch skillet over medium heat until hot. Add onions and cook, stirring occasionally, 10 minutes or until tender and golden. Add tomatoes, vinegar, and pepper and cook 1 minute. Stir in basil. Spoon sauté over broiled chops, chicken, or fish
1/2 C. each yellow, red, and green pepper, julienned and blanched
2 T. Rice Vinegar
1 tsp. Each Toasted Sesame Seed, Dijon Mustard, and Honey
1/2 tsp. Reduced Sodium Soy Sauce
In medium bowl combine bell peppers and set aside. Using a wire whisk, in a small bowl combine remaining ingredients and beat until combined. Pour over bell peppers and toss to coat. Cover and refrigerate until flavors blend, at least 30 minutes.
1 large onion
2 tsp curry powder
7 oz can tomatoes
2 C. frozen mixed vegetables
1/2 cup vegetable broth/stock
2 T. fat-free plain yogurt.
Thinly slice onion. Heat 1 T. water in non-stick pan and cook onion for 2 minutes. Sprinkle with curry powder and cook for 2 minutes. Add tomatoes with their juice, and the stock, simmer for 10 minutes. Add the frozen vegetables and cook for 5 minutes. Serve with cooked rice and top with yogurt.
2 pounds Vidalia onions, medium size
3 T. heavy cream
freshly ground black pepper
freshly ground allspice
2 T. whole green peppercorns (optional)
1/2 cup snipped, fresh chives
Preheat the oven to 375°F. Place the onions in an ovenproof dish. Bake until tender and easily pierced with a skewer, about 30 to 45 minutes depending on size. Remove from the oven and allow to cool. Peel and cut the onions into 1/2″ thick slices. In a large bowl, combine the onions, cream, a generous dose of the spices, green peppercorns and the chives. Lay the onions slightly overlapping in a baking dish sprayed with non-stick spray. Bake until the onions are very soft and slightly golden on top, about 30 to 45 minutes. Allow to rest for a few minutes before serving. 1/8th of the gratin Calories 70 Dietary Fiber 3 g
1 cup cooked white beans
1/2 cup vegetable sauce, plus 1/2 cup for the puree
2 cloves garlic, peeled and chopped
1/4 cup diced onion
1/4 tsp. ground cumin
Pepper
2 T. extra-virgin olive oil
1/4 cup roasted red bell peppers, peeled and seeded
12 drops chili oil or a dash of cayenne (optional)
Grated Parmesan, for garnish
6 squash, such as zucchini, crookneck or summer squash, or vegetables of choice such as onion slices, mushrooms, bell peppers
In a medium saucepan, place the beans and 1/2 cup broth, garlic, onion, cumin, salt and pepper to taste, and olive oil. Bring to a boil and cook for 10 minutes. Add the chili oil. Place the mixture in a blender and puree until creamy smooth, adding additional broth to reach the desired consistency. Brush the vegetable slices with olive oil and place them on a grill until grill marks appear. Place the vegetables on a plate and spoon the bean sauce over the top. Garnish with grated cheese.
2 cucumbers – peeled
6 radishes – julienned
1 scallion – thinly sliced
red pepper flakes
4 tsp. rice wine vinegar
1 tsp. sugar
salt
2 tsp. peanuts – chopped (about 6 peanuts, or 1/5 oz.)
Quarter cucumbers lengthwise; run a knife under seeds to remove. Slice cucumbers at an angle into 1/2-inch-thick pieces. Toss with radishes, scallion, red-pepper flakes, vinegar, sugar, and salt. Chill until ready to serve. Divide among four salad plates and garnish each salad with chopped nuts.
Yield: 4 servings
Calories: 32
Fat: 1g
Fiber: .9g
1 cup diced tomato
1/2 cup diced peeled English cucumber
2 T. chopped green onions
2 T. chopped fresh cilantro
2 tsp. minced seeded jalapeño pepper
2 tsp. fresh lemon juice
2 tsp. olive oil
1/4 tsp. salt
1/8 tsp. black pepper
Combine all ingredients in a medium bowl; toss gently. Let stand for up to 2 hours. 1 C. 34 calories
1/2 C. White Wine Vinegar
1 C. Water
1 Clove Garlic, sliced thin
1/2 tsp. Paprika
1/4 tsp. Pepper
2 medium Carrots, peeled and cut into matchstick strips
1 stalk Celery, cut into matchstick strips
1 sm. Red Bell Pepper, cut into matchstick strips
1 medium zucchini, cut into matchstick strips
Optional: 1 T. Capers,
In medium bowl mix first five ingredients until blended. Add the vegetables and capers and toss well. Cover and refrigerate overnight.
2 lemons, juiced
1 T. extra-virgin olive oil
Cracked black pepper
3/4 lb. white button mushrooms, trimmed and quartered
In a medium non-reactive bowl, whisk together the lemon juice, olive oil, and pepper. Taste and adjust seasonings. Add the mushrooms and let stand in the refrigerator at least 1 hour or overnight.
1 cup all-purpose flour
2 T. sugar
3 T. vegetable shortening
3-1/2 T. ice water
Cooking spray
1 pound asparagus spears, trimmed
2/3 cup evaporated skim milk
1/2 tsp. grated lemon rind
2 T. fresh lemon juice
1/2 tsp. dried tarragon
1/4 tsp. salt
1 large egg
1 large egg white
1/2 cup (2 oz.) grated fresh Parmesan cheese
Preheat oven to 450&176; Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and sugar in a food processor; pulse 3 times or until combined. Add shortening; pulse 6 times or until mixture resembles coarse meal. With processor on, add ice water through food chute, processing just until combined. Gently press mixture into a 6-inch circle on a lightly floured surface; roll dough into an 12-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray; fold edges under, and flute. Pierce bottom and sides of dough with a fork; bake at 450&176; for 10 minutes or until lightly browned. Cool on a wire rack. Reduce oven temperature to 375. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Steam asparagus, covered, 3 minutes or until crisp-tender. Rinse asparagus under cold water; drain well. Arrange asparagus spoke like in prepared crust with tips toward inside of crust. Combine milk, rind, juice, tarragon, salt, egg, and egg white; stir well with a whisk. Pour over asparagus; sprinkle with cheese. Bake at 375&176; for 30 minutes or until puffy and lightly browned. Serve warm.
1/6th recipe calories: 212
2 medium sweet red peppers, cut in half and seeded
2 medium yellow peppers, cut in half and seeded
6 medium garlic cloves, unpeeled
1/4 C. basil, fresh
1/4 C. rosemary, fresh (or use 1/2 C. total of any fresh herbs)
1 T. olive oil
1 tsp balsamic vinegar
1 T. water
1/8 tsp black pepper, or to taste
Preheat broiler. Place peppers cut side down on a nonstick baking sheet. Broil until blackened, about 10 minutes. Place peppers in a zip-close plastic bag for 15 minutes; remove and peel off skin with hands. Slice into strips. Reduce oven temperature to 400°F. Place garlic on a nonstick sheet pan and bake for 20 minutes; squeeze garlic out of peels. Place garlic, herbs, oil, vinegar, water and pepper in a blender; purée. Add garlic mixture to peppers; toss to coat. Serve immediately or cover and refrigerate for up to 24 hours. Yields about 1/3 C. per serving.
2 Tomatoes, diced
1 C. Sliced Red Onions
1 C. Red and/or Yellow Bell Pepper Strips
1/4 Avocado, pared and diced
2 slices Bacon, cooked crisp and crumbled
2 T. jalapeo or milder Chili, seeded and diced
2 T. Lime Juice
1 T. Apple Cider Vinegar
Pepper
2 C. Lettuce, torn into bite sized pieces
In large bowl combine all ingredients except lettuce and toss to combine. To serve, line serving dish with lettuce and top with avocado mixture.
1 T. minced fresh Parsley
1/2 tsp. Garlic Powder
1/4 tsp. Pepper
3 T. Balsamic Vinegar
18 baby yellow squash
1 Red Bell Pepper, cut into 1” pieces
3 sm. Zucchini, cut lengthwise into quarters
Combine first four ingredients; stir well. Add squash, red pepper, and zucchini; toss gently. Arrange vegetables in wire grilling basket coated with cooking spray. Place over medium-hot coals and cook 10-12 minutes, or until tender, turning once.