* Exported from MasterCook * Vegetable Lasagna #4 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 zucchini -- chopped 2 cups reduced-fat ricotta cheese 1 egg 1 tablespoon dried basil 1/4 teaspoon salt 1/8 teaspoon ground black pepper 1 jar tomato pasta sauce -- (16 ounces) 1 package no-cook lasagna -- (8 ounces) -- (about 9 noodles) 1/2 package frozen broccoli -- (10 ounces) thawed 1 can tomatoes -- (28 ounces) with juice 1/4 cup grated Parmesan cheese 1/4 cup shredded part-skim mozzarella cheese 1. Preheat the oven to 350F. 2. Coat a 13" x 9" baking dish with nonstick spray. 3. Warm oil in a medium skillet over medium heat. Add zucchini and cook 5 minutes, or until crisp-tender. Remove from the heat and set aside. 4. In a medium bowl, mix ricotta, egg, basil, salt and pepper. Set aside 1/2 cup of pasta sauce. 5. Place 3 sheets of lasagna in the prepared baking dish. Evenly spoon half of the remaining pasta sauce over the lasagna. Top with half of ricotta cheese mixture, half the broccoli, half the zucchini, half the tomatoes (with juice), and half the Parmesan. 6. Repeat layering with 3 more sheets of lasagna and remaining ingredients. End with remaining sheets of lasagna. Spoon reserved pasta sauce over the top and sprinkle with mozzarella. 7. Cover with foil and bake 25 minutes. Uncover and bake 20 minutes, or until hot and bubbly. Makes 8 servings Per serving: 212 calories, 15 g. protein, 24 g. carbohydrates, 6 g. fat, 43 mg. cholesterol, 881 mg. sodium, 4 g. fiber Diet Exchanges: 0 milk, 2 vegetable, 0 fruit, 1 bread, 1 meat, 0 fat From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Sure, this dish can be enjoyed right away, but like many casseroles, it tastes even better the next day! -Anna Riester, River Ridge, LA * Exported from MasterCook * Vegetable Paella #5 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chopped onion 1 clove garlic -- minced nonstick olive oil cooking spray 14 ounces fat-free reduced-sodium chicken -- or vegetable broth 1 cup uncooked rice 1 cup chopped plum tomatoes 1/4 cup water 1/2 teaspoon dried oregano 1/2 teaspoon chili powder 1/8 teaspoon turmeric 1/8 teaspoon salt black pepper 1 red bell pepper -- cut into short strips 6 ounces marinated artichoke hearts -- drained and quartered 1/2 cup frozen peas 1/8 teaspoon hot pepper sauce Place onion and garlic in 2-quart microwavable casserole. Spray lightly with cooking spray. Microwave at HIGH 30 seconds. Add broth, rice, tomatoes, water, oregano, chili powder, turmeric, salt and black pepper. Cover with vented plastic wrap. Microwave at HIGH 5 minutes. Stir in bell pepper, artichokes, peas and hot sauce. Microwave at MEDIUM (50%) 15 to 18 minutes or until broth is absorbed and rice is tender. Note If plum tomatoes are unavailable, substitute 1 can (14-1/2 ounces) undrained diced tomatoes. Omit water. Vegetable Paella Image (c) Publications International, Ltd. Nutrients per Serving: Calories 371 % calories from fat 24% Total Fat 10 g Sat. Fat 1 g Protein 10 g Carbohydrates 60 g Cholesterol 0 mg Sodium 561 mg Dietary Fiber 5 g Dietary exchanges: 3 Starch 2 Vegetable 2 Fat Cuisine: "European" Source: "http://www.fbnr.com/Diabetic/RecipeFinder.html" Copyright: "Publications International, Ltd." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean, Olive And Tomato Salad Recipe By :The California Olive Industry Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces White beans, canned -- rinsed 1/2 cup Black olives -- pitted 1/2 cup Red onion -- chopped 1 cup Tomatoes -- seeded, diced 1/3 cup Dried parsley -- minced 2 tablespoons Lemon juice 1/2 teaspoon Dried basil 1/2 teaspoon Thyme 1/2 teaspoon Oregano 1/4 teaspoon Black pepper -- ground 1 tablespoon Olive oil 1/2 teaspoon Salt 1 teaspoon Cilantro Combine all ingredients; toss gently to mix. Taste and add lemon juice if desired. Chill until ready to serve. Cal 198 Fat 5.8 Fiber 6.2 CFF 25.1% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a salad that would go well with any grilled meat. I like it best at room temp. * Exported from MasterCook * Wild Mushroom Risotto Recipe By :Bon Appetit - September 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups canned low-salt chicken broth 1/2 ounce dried porcini mushrooms -- * rinsed 2 tablespoons butter -- (1/4 stick) 1 tablespoon extra-virgin olive oil 2 1/2 cups onions -- finely chopped 12 ounces cremini mushrooms -- finely chopped 2 large garlic cloves -- minced 1 tablespoon fresh thyme -- minced 1 tablespoon fresh marjoram -- minced 1 1/2 cups arborio rice or medium-grain white rice 1/2 cup dry white wine 1/2 cup parmesan cheese -- grated additional grated parmesan cheese Bring broth to simmer in heavy medium saucepan. Add porcini and simmer until just tender, about 2 minutes. Using slotted spoon, transfer mushrooms to plate. Cool mushrooms and chop finely. Cover broth and keep warm over very low heat. Melt butter with oil in heavy large saucepan over medium heat. Add onions; saute until tender, about 10 minutes. Add cremini mushrooms; saute until tender, about 8 minutes. Add porcini, garlic and both herbs; saute 4 minutes. Add rice; stir 2 minutes. Add wine; cook until liquid is absorbed, stirring often, about 3 minutes. Add 1 cup hot broth; simmer until liquid is absorbed, stirring often, about 8 minutes. Continue to cook until rice is just tender and mixture is creamy, adding more broth by cupfuls and stirring often, about 30 minutes. Mix in 1/2 cup cheese. Season with salt and pepper. Serve, passing additional cheese separately. *Porcini are available at Italian markets and many supermarkets. Makes 6 first-course or 4 main-course servings. Bon Appetit - September 1999 typos by Karin Baumgardner 1/7/2000 - - - - - - - - - - - - - - - - - - - NOTES : Popular in the Italian kitchen for eons, risotto and wild mushrooms were embraced in the nineties by American home cooks and restaurant chefs alike. Offer this delicious version as a starter or a main course. --- I would saute without butter and oil. Use Pam and a nonstick saucepan. Reduce the cheese, or mix full fat with nonfat. Personally, I like Asiago instead of Parmesan. It seems more flavorful (yes, I use the real stuff when I use Parmesan - I still don't think it's as flavorful) and therefore I can use less. That's just personal preference though. If you feel you need a "butter" flavor, stir in a tablespoon or so of Butter Buds, or Molly McButter. Dissolve in hot broth first. [WhoMe40@aol.com * Exported from MasterCook * Wild Rice Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup wild rice 2 cups water -- or broth For 2 1/2 cups cooked wild rice, combine 1 cup wild rice and 2 cups water or broth in a medium bowl and cover. Microwave on High for 30 minutes or until all the liquid is absorbed. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice With Lemon And Garlic Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Microwave Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cooked wild rice 1 tablespoon extra virgin olive oil 1 teaspoon lemon juice 2 cloves garlic -- minced handful Italian parsley -- chopped 1/4 cup slivered almonds Follow the instructions for preparing wild rice (see recipe). When cooked, add one tablespoon Extra Virgin olive oil, one teaspoon lemon juice, two cloves finely minced or pressed fresh garlic, a handful of Italian parsley leaves, chopped, and 1/4 cup sliced or slivered almonds. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Here is a simple recipe suggestions that use the microwave to prepare grains. This salad can become a main dish with the addition of chunks of cooked chicken, shrimp, tuna, turkey or tempeh. * Exported from MasterCook * Yogurt Marinated Lamb Kebabs Recipe By :Cooking Light Magazine June 1996 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Main Dishes Meats Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound lean boned leg of lamb 1/4 cup plain fat-free yogurt 1 tablespoon finely chopped onion 2 teaspoons olive oil 1 1/2 teaspoons ground cumin 1/2 teaspoon dried rosemary 1/2 teaspoon pepper 1/4 teaspoon salt 1 clove garlic -- minced 2 cups zucchini -- cut in 1" slices 6 large cherry tomatoes 1 small onion -- cut in 4 wedges cooking spray 2 cups cooked couscous Trim fat from lamb. Cut lamb into 1 inch pieces; set aside. Combine yogurt and next 7 ingredients (yogurt through garlic) in a large zip-top plastic bag. Add lamb, zucchini, tomatoes and onion wedges; seal, and marinated in refrigerator 8 hours, turning bag occasionally. Remove lamb and vegetables from bag, reserving marinade. Thread lamb onto 2-10 inch skewers. Thread zucchini, tomatoes, and onion wedges onto 2-10 inch skewers. Prepare grill or broiler. Place kebabs on grill rack or broiler pan coated with cooking spray; cook 7 minutes on each side or until done, basting occasionally with reserved marinade. Serve kebabs with couscous. Yield: 2 servings (serving size: 1 lamb kebab, 1 vegetable kebab, and 1 cup couscous). Calories 464 (25% from fat); protein 35.4 g; fat 12.8g (sat 3.1g, mono 6.5g, poly 1g); carb 53.3g; fiber 4.3g; chol 76 mg; iron 5 mg; sodium 390 mg; calcium 116 mg. Typos by Gail Shermeyer, 4paws@netrax.net. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zesty Lemon Thyme Wild Rice Recipe By :Jeanne Jones 5/24/00 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large lemons 1 3/4 cup lowfat vegetable broth 1 teaspoon dried thyme -- crushed 3/4 cup wild rice 1/4 cup raw almonds -- chopped 2 teaspoons extra-virgin olive oil Peel one of the lemons, being careful to remove only the yellow part of the rind. Finely chop the lemon peel until it looks like gravel. Place the chopped lemon peel in a bowl and cover so that it won't dry out. Set aside. Squeeze both of the lemons and pour the juice into a medium-size saucepan. Add the chicken stock and thyme to the pan. Place the pan over high heat and bring to a boil. Stir in the wild rice and reduce the heat to low. Cover the pan tightly and simmer for about 1 hour, or until almost all of the liquid has been absorbed. While the rice is cooking, place the chopped almonds in a dry skillet and place over medium heat to toast them. Cook, stirring constantly, until the nuts are a golden brown. Set aside. Remove the cooked rice from the heat and stir in the olive oil. Add the chopped lemon peel and toasted almonds and mix thoroughly. Each 1/2-cup serving contains approximately 129 cals, 5g fat (30% of the calories), 2g fiber. 2PTS VARIATIONs: * For a tasty vegetarian entree, add tofu or a textured vegetable protein meat substitute to the mixture. * Substitute orange or grapefruit for the lemon in this recipe when serving with beef or pork. * Lemon and/or lime juice is best with poultry or fish. Serving Ideas : Cold as a salad, hot as a side dish or combined with leftover fish, meat or poultry for an entree. S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 27 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : For a Picnic: use vegetable stock and pack the almonds separately and toss them in just before serving the salad. When adding almonds ahead of time they tend to soften rather than remain crunchy.