Salads	Soups	Main Dishes
Vegetables	Desserts	Beverages

Vegetables

Stuffed Mushrooms

Ingredients:
12 large mushrooms
¼ cup seasoned bread crumbs
1 stalk celery, finely chopped
1 clove garlic, minced
2 Tbsp. Parmesan cheese
1 Tbsp. Olive oil
¼ cup water
Freshly ground black pepper

Instructions:
Wash mushrooms and remove stems. Chop stems and combine with half the bread crumbs, celery, garlic and cheese. Stuff mixture into mushroom caps. Sprinkle with remaining bread crumbs. Place in shallow baking dish. Add water to pan. Drizzle tops with olive oil to moisten crumbs. Bake in 350° oven for 20-30 minutes. (Serves 4-6.)

Baked Sweet Potatoes

Ingredients:
2 cups cooked sweet potatoes
¼ cup orange juice
Grated rind of one lemon
¼ cup plain, low-fat yogurt
½ tsp. cinnamon
½ tsp. nutmeg

Instructions:
Mash cooked sweet potatoes and combine with remaining ingredients. Turn into light-oiled casserole. Cook, uncovered in 350° oven for 20-30 minutes or until heated through. (Serves 4-6.)

Minted Spinach

Ingredients:
Large bunch fresh spinach, washed and drained
1 medium onion, chopped
2 tsp. Olive oil
1 clove garlic, minced
1 ½ tsp. Fresh mint, chopped
¾ cup plain, low-fat yogurt
Freshly ground black pepper

Instructions:
Place washed spinach leaves into skillet and steam until leaves are wilted. (Do not add additional water.) Sautee onion in olive oil until onions are translucent. Drain spinach and place in serving bowl along with cooked onion. Combine remaining ingredients and blend into spinach-onion mixture. (Serves 3-4.)

Green Bean Casserole

Ingredients:
1 pound fresh green beans
1 small onion, chopped
1 Tbsp. olive oil
Grated rind of one lemon
¼ tsp. dill weed
1 cup plain, low-fat yogurt
1 cup whole wheat bread crumbs

Instructions:
Cut green beans into serving size pieces and steam for about 5 minutes or until just tender. Sautee onion in live oil until onion is translucent. Add lemon rind, dill, and yogurt, and heat thoroughly. Place green beans in casserole dish and cover with yogurt sauce. Top with bread crumbs. Bake in 350° oven for about 15-30 minutes or until sauce is bubbly. (Serves 4-6.)

Zucchini Skillet

Ingredients:
6 medium zucchini, sliced
1 small onion, sliced
1 clove garlic, minced
2 medium tomatoes, seeded & chopped
2 Tbsp. Vegetable oil
Pepper to taste

Instructions:
In large skillet, saute onion and garlic in oil until onion is clear but not browned. Add zucchini and continue cooking, uncovered until zucchini are lightly browned (about 5 minutes). Add chopped tomatoes and continue cooking until tomatoes are heated through. Add seasoning. (Serves 6-8.)

Ratatouille

Ingredients:
2 Tbsp. olive oil
1 large eggplant, cubed
1 large onion, sliced
2 cloves garlic, minced
2 bell peppers (red, green, or yellow), seeded & chopped
3 stalks celery, chopped
6 small zucchini, chopped
6 medium tomatoes, seeded & chopped
½ tsp. Basil
½ tsp. Thyme
½ tsp. Oregano

Instructions:
In large saucepan or Dutch oven, sautee onions and garlic in oil until onions are clear but not browned. Add the eggplant, celery, peppers, and zucchini (If necessary, add more oil to prevent vegetables from sticking to pan.) Cover and simmer for approximately 30 minutes, stirring occasionally. Add the tomatoes and seasoning and continue cooking for 5-10 minutes or until tomatoes are heated through. (Serves 6-8.)

Oriental Broccoli

Ingredients:
1 large bunch broccoli flowers
1 can water chestnuts, drained & sliced
1 medium red bell pepper, seeded & chopped
2 Tbsp. canola or peanut oil
2 Tbsp. Tamari or low-sodium soy sauce

Instructions:
Pre-heat skillet and oil. Add vegetables and cook over medium-high heat, stirring constantly to prevent scorching, about 2 minutes. Add soy sauce, cover, and simmer for 4 minutes. (Vegetables should be firm but tender.) (Serves 4-6.)

Oriental Rice

Skimming the fat off the chicken stock and using a minimum of oil and no added salt means that this crunchy rice is lower in fat, saturated fat, and sodium.

1 1/2 cups water	2 tsp canola oil
1 1/3 cups uncooked  brown rice	1 cup low sodium chicken stock or broth, skim fat from top
2 Tbsp finely chopped onion	2 Tbsp finely chopped green pepper
1/2 cup chopped pecans	1/4 tsp ground sage
1 cup finely chopped celery	1/2 cup sliced water chestnuts
1/4 tsp nutmeg	pepper to taste

1. Bring water and stock to a boil in medium size saucepan.

2. Add rice and stir. Cover and simmer.  

3. Remove pan from heat.  Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.

4. Heat oil in large nonstick skillet.

5. Saute onion and celery over moderate heat 3 minutes.  Stir in remaining ingredients including reserved cooked rice.  Fluff with fork before serving.  Makes 10 servings - Serving size 1/2 cup.

Each Serving provides:
Calories: 139
Total fat: 5g
Saturated fat: less than 1 g
Cholesterol: 0mg
Sodium: 86mg

Wonderful Stuffed Potatoes
Baked potatoes stuffed with seasons, low-fat cottage cheese are a lavish low-fat, low cholesterol, low-sodium treat.

4 medium sweet potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4 - 6 drops hot pepper sauce
2 tsp grated parmesan cheese 

1. Prick potatoes with fork.  Bake at 425° for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise.  Carefully scoop out potato leaving about 1/2 inch of pulp inside shell.  Mash pulp in large bowl.

3. Mix in by hand remaining ingredients except parmesan cheese.  Spoon mixture into potato shells.

4. Sprinkle top with 1/4 tsp parmesan cheese.

5. Place on baking sheet and return to oven.  Bake 15-20 minutes or until tops are golden brown.  Yield 8 servings - Serving size 1/2 potato each.

Each serving provides: 
Calories: 113
Total fat: 3g 
Saturated fat: less than 1g
Cholesterol: 1mg
Sodium: 136mg

Caribbean Pink Beans

1 pound pink or pinto beans
10 cups water
2 medium plantains, finely chopped
1 large tomato, finely chopped
1 small red pepper, finely chopped
1 medium white onion, finely chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons salt

1. Rinse and pick through the beans. Put the beans in a
large pot and add 10 cups of water. Place the pot in the
refrigerator and allow the beans to soak overnight.

2. Cook the beans until they are soft. Add more water as
needed while the beans are cooking.

3. Add the plantains, tomato, pepper, onion, garlic, and
salt. Continue cooking at low heat until the plantains are
soft.

Option: Serve with rice.

Yield: 16 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 133
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg

Vegetables With a Touch of Lemon

1/2 small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons fresh parsley, chopped

1. Steam broccoli and cauliflower until tender (about 10
minutes).

2. In a small saucepan, mix the lemon juice, oil, and
garlic, and cook over low heat for 2 or 3 minutes.

3. Put the vegetables in a serving dish. Pour the lemon
sauce over the vegetables. Garnish with parsley.

Yield: 6 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 7 mg
Calcium: 10 mg
Iron: Less than 1 mg

Simple Rice Dish

1 tablespoon olive oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups brown rice
4 cups hot water
1/4 teaspoon salt
1/2 t. thyme
1/2 t. marjoram
1/2 cup fresh or frozen corn, peas, carrots, or peppers

1. In medium pan, heat oil and saute onion, garlic, and
rice. Add hot water and salt. Bring to a full boil. Cover
and simmer for 15 minutes without stirring. If desired, add
vegetables, cover, and cook for an additional 5 minutes.

2. Uncover, give rice a full turn and cover again. Turn
heat off.

3. Let stand 15 minutes before serving.

Yield: 6 servings
Serving size: 1/2 cup
Each serving provides (without vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg