Just Plain Good Green Bean Bake

This is always a family favorite in my family, this is very much like our
traditional one, but I omit the cheese cause my family never had cheese
in it, and double the durkee onions were the same
calories as the cheese used in this, so it may increase the fat slightly,
but doesn't increase the calories, and double the green beans I also add a
jar of mushrooms. This helps it go further with less calories. No one
minds more veggies and less sauce in my family. I also put all the durkee
onions in the casserole, that way again it's more bang in
my opinion for your calorie buck seeing it and feeling more crunchies.


Just Plain Good Green Bean Bake
JoAnna M. Lund

At our family gatherings, this is always the first dish to be completely
gobbled down and gone! It must be those tangy, crunchy onion-y bits, or
maybe it's the creamy, cheesy sauce that envelops Cliff's favorite
veggie....Did you think you'd never again taste those yummy
onions-in-a-can because you've chosen to get healthy? Well, I believe in
enjoying what you love in moderation, so go for it!
Serves 6
*freezes well

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 tablespoons Land O Lakes no-fat sour cream
1/2 teaspoon Worcestershire sauce
1/2 cup + 1 tablespoon (2 1/4 ounes) shredded Kraft reduced-fat Chedder
cheese (I omit-again for the more traditional flavor)
3/4 cup (2 1/8 ounces) coursely crushed Durkee's onion rings * (I double this and omit the cheese)
4 cups (two 16-ounce cans) cut green beans, rinsed and drained (I double this)
1/2 cup finely chopped onion (I leave these out for a more traditional flavor)

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray. In a large bowl, combine mushroom soup,
sour cream, and Worcestshire sauce. Stir in Chedder cheese and 1/4 cup
crushed onion rings. Add green beans and chopped onion. Mix well to
combine. Spread mixture into prepared baking dish. Evenly sprinkle
remained 1/2 cup crushed onion rings over top. Bake for 30 to 35 minutes.
Place baking dish on wire rack and let set for 5 minutes. Divide into 6
servings.

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Bread, 1/2 Protein, 1/4 Slider, 13 Optional
Calories
**********************************************************
95 Calories, 3gm Fat, 5gm Protein, 12gm Carbohydrate,
265mg Sodium, 187mg Calcium, 2gm Fiber
**********************************************************
DIABETIC: 1 1/2 Vegetable, 1/2 Starch, 1/2 Fat

"Cooking Healthy Across America, pg. 326"
**********************************************************

Carrots Supreme

JoAnna M. Lund


Serves 4 (scant 1 cup)

List of Ingredients

• 4 cups sliced carrots
  
• 1/2 cup diced onion
  
• 2 tablespoons Hormel Bacon Bits
  
• 1/4 teaspoon black pepper
  
• 2 tablespoons Cary's sugar-free maple syrup
  

Instructions

1. In a medium sauce pan, cook carrots in boiling water until tender, about 10 minutes. Meanwhile in a large saucepan sprayed with butter-flavored cooking spray, saute onion until temder, about 5 minutes. Stir in Bacon Bits and black pepper. Drain carrots and return to saucepan. Mash well with potato masher or electric mixer. Stir in maple syrup. Add carrots to onion mixture. Mix well to combine. Continue cooking until heated through. Serve at once.
   

Final Comments

Each serving equals:
HE: 2 1/3 Vegetable, 18 Optional Calories
**********************************************************
81 Calories, 1gm Fat, 3gm Protein,
15gm Carbohydrate, 117mg Sodium, 3gm Fiber
**********************************************************
DIABETIC: 2 Vegetable

"Healthy Exchanges Food Newsletter, October 1995, pg. 12"

Microwave Creamy Potato and Vegetable Casserole

1 medium Colorado Russet or white or yellow-flesh potato or 4 small red
potatoes
1 cup broccoli florets
1 can (14 ounces) diced tomatoes and chilies
1 can (10 3/4 ounces) cream of celery soup
1/2 cup milk
1 1/2 teaspoons Cajun seasoning
3/4 cup shredded cheddar cheese

1. Cut potatoes into 1/2-inch cubes. Place potatoes and broccoli in
microwave-safe dish.
2. In bowl, stir together tomatoes, soup, milk and Cajun seasoning. Pour
over potatoes and broccoli. Sprinkle with cheese. Cover tightly with lid
or microwave-safe plastic wrap.
3. Microwave on high for 20 minutes (cooking time may vary depending on
your microwave) or until potatoes are done. Let sit for 2 minutes. Use
oven mitts or tongs to remove from microwave. Remove plastic wrap
carefully to prevent burns from steam.

Makes 4 servings

Paulissa's Veggie Broth

I keep a freezer bag of veggie scraps in my freezer - celery tops, potato skins, onion skins and tops, green pepper portions from when you cut the top off, wilted lettuce, etc. Pretty much anything that isn't spoiled. Leftover veggies that are too few for a serving but you don't want to throw it away either. When the bag gets full, empty it into a pan, cover with some water and simmer until it turns golden broth. Strain the veggie scraps (I put them in the compost heap) and then I freeze the broth to have on hand. No salt, and cheaper than buying it at the store.

Raw Veggie Bars

RAW VEGGIE BARS

1 pkg Pillsbury’s Poppin Fresh Hot White Loaf *
4 oz light cream cheese**
1 C finely chopped broccoli
1/2 C finely chopped tomatoes, peeled and seeded, or finely chopped red
pepper
1/2 pkg ranch salad dressing mix
1 C plain low-fat yogurt
1/4 C sliced green onions
1/2 C grated carrots

Spread Poppin’ Fresh Hot White Loaf on a 9 x 16 inch baking pan.
(Unroll loaf, like you would the biscuits that come in a can. Bake
according to directions and cool. (About 10 - 12 minutes, until
lightly browned.)

Blend thoroughly dressing mix, light cream cheese and yogurt. Spread
on Cooled bread. Press the vegetables into dressing mixture. Chill
and cut into squares.

*I can only find "French Bread" in the Pillsbury products, now - so
that's what I use.

**The original recipe called for light cream cheese that comes in a
tub. I don’t think it’s available that way anymore. Fat-free cream
cheese works very well, just DO NOT use a mixer with it (it will
liquefy). Just cream it in a bowl with a spoon.

24 2-inch bars
Per bar: 54 calories, 1.8 g. fat (30%), 1 g. fiber.

From REACH for Health Cookbook.

Herb/Seasoning Combinations for Veggies

Herb/Seasoning Combinations for Vegetables

By :Chris Rucker and Jan Hoffman

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

Dried beans: sweet basil, oregano, dill savory, sage, coriander, cumin,
garlic, parsley, bay leaf, onion-garlic-bell pepper combinations

Green beans: sweet basil, dill, marjoram, rosemary, thyme, oregano,
savory, onion-garlic-bell pepper combinations

Lima beans: sweet basil, chives, marjoram, savory, onion-garlic-bell
pepper combinations

Beets: tarragon, dill, sweet basil, thyme, bay leaf, cardamom seed

Broccoli: tarragon, marjoram, oregano, sweet basil, "cheese" sauces
(made
with Nutritional yeasts)

Brussels sprouts: sweet basil, dill, savory, caraway, thyme

Cabbage: caraway, celery seed, savory, tarragon, dill, Bakon seasonings
(bacon substitute), onion-garlic-bell pepper combinations

Carrots: sweet basil, dill, marjoram, thyme, parsley, coriander

Cauliflower: sweet basil, rosemary, savory, dill, tarragon, "Cheeze"
sauces, onion-garlic-bell pepper combinations

Cucumbers: tarragon, sweet basil, savory

Eggplant: sweet basil, thyme, oregano, rosemary, sage, "cheeze" sauce,
onion-garlic-bell pepper combinations

Fruit salad: mint, rosemary, lemon balm, coriander

Green salads (dressings): sweet basil, parsley, chives, tarragon, lemon
thyme, dill, marjoram, oregano, rosemary, savory, mint

Onions: oregano, thyme, sweet basil

Peas: sweet basil, mint, savory, oregano, dill, onion-garlic-bell pepper
combinations

Potatoes: dill, chives, sweet basil, marjoram, savory, parsley, "cheeze"
sauce, onion-garlic-bell pepper combinations

Spinach: tarragon, thyme, oregano, rosemary

Squash: sweet basil, dill, oregano, savory, Italian seasoning,
onion-garlic-bell pepper combinations

Tomatoes: sweet basil, oregano, dill, savory, parsley, bay leaf

Source:
"The Seventh Day Diet"

Potluck Veggie Casserole

POTLUCK VEGETABLE CASSEROLE

1 (17 oz.) can whole corn (rinsed and drained)
1 (10 oz.) pkg. frozen cauliflower, cooked
1 (10 oz.) pkg. frozen, cut broccoli, cooked
1 (4 oz.) can sliced mushrooms
1 (17 oz.) can cream style corn (rinsed and drained)
2 c. shredded Swiss cheese
1 (10 3/4 oz.) can red. sodium condensed cream of celery soup
2 tbsp. butter
1 1/2 c. soft bread crumbs

Drain whole corn, cauliflower, broccoli, and mushrooms. Cut up large
pieces of cauliflower. Combine with all other ingredients. Put in 12 x 7
1/2 x 2 inch baking dish. Melt butter and toss with crumbs. Sprinkle on
top and bake, uncovered, for 30-35 minutes at 375 degrees or until hot
throughout and top is golden. Makes 12-15 servings.

Spaghetti Squash Stir Fry

Paulissa's notes:  Most of my inlaws are vegetarians and my mother-in-law
LOVES this recipe.  You can use any veggies you have on hand in addition to the
spaghetti squash.


1 spaghetti squash (3 lb.)
1 green bell pepper (6 oz.)
1 red bell pepper (6 oz.)
2 carrots (6 oz. total)
1/2 cup vegetable broth
1 tablespoon dried basil
1/4 teaspoon pepper
Salt
1/4 cup grated parmesan cheese

1. Pierce squash in several places with a sharp knife.
Set squash in a microwave oven and cook at full power
(100%) until soft when pressed, 10 to 12 minutes; turn squash
over after 5 minutes.

2. Meanwhile, rinse, stem, and seed bell peppers. Peel carrots.
Cut bell peppers and carrots into matchstick-size slivers.

3. When squash is tender, cut open and scoop out and discard seeds.
Scoop out tender squash strands and reserve.

4. Set a 10- to 12-inch nonstick frying pan over high heat.
Add bell peppers and carrots. Stir often until carrots are tender-crisp,
5 to 7 minutes.

5. Add broth, basil, pepper, and squash strands. Stir until squash is
hot. Add salt to taste.

6. Pour vegetables into a dish. Sprinkle with cheese.

Yield: Makes 6 servings

NUTRITION PER SERVING
CALORIES 97(20% from fat); FAT 2.1g(sat 0.8g); PROTEIN 3.2g; CHOLESTEROL 2.6mg; SODIUM 105mg; FIBER 4.1g; CARBOHYDRATE 18g

Jane Shapton, Portland, Oregon
Sunset, OCTOBER 1998