wilkes

Garden Lasagna~~~~ Microwave~~~
1 3/4 lbs zucchini
1 lb ground beef
1 clove garlic, minced
1 (8 oz.) can tomato sauce
1 tsp salt
2 tsp Italian seasoning
1 cup sm. curd cottage cheese
1 egg, beaten
1 Tbs parsley
1/2 cup Parmesan cheese
2 cup (8 oz.) grated Mozzarella cheese
1/4 cup bread crumbs
Slice zucchini lengthwise and place in an 11 3/4 x 7 1/2 x 1 3/4 inch baking dish.
Cover with plastic wrap.
Microwave on high for 10-12 minutes or until crisp.
Drain; set aside.
Place beef and garlic in a 1-quart casserole.
Microwave on high for 4-10 minutes or until meat is no longer pink.
Stir halfway through cooking. Drain off excess grease.
Stir in tomato sauce, salt and Italian seasoning.
Mix cottage cheese, egg and parsley.
Place alternate layers of zucchini, cottage cheese mixture, ground
beef mixture, Parmesan and Mozzarella cheese and bread crumbs in
baking dish. Cover with waxed paper.
Microwave on medium high (70%)
14-16 minutes or until heated thoroughly.
Allow to stand 10 minutes.
Yield: 6-8 servings.
Mixed Vegetable Soup
1/3 cup diced carrots
1/3 cup cut up cabbage
1 1/2 cups diced potatoes
1/4 cup sliced onion
1/4 cup string beans
1/2 cup peas
1/4 cup celery
4 tablespoons butter
1 1/2 qt. boiling water
1 teaspoon sugar
1 cup strained tomatoes
2 teaspoons salt
1 cup chopped parsley
Wash, pare and cut vegetables.
Heat butter, add onions and sauté until soft;
add all vegetables except for potatoes and tomatoes.
Cook covered for 10 minutes.
Add potatoes, cook 2 minutes longer,
then adding boiling water, sugar, salt and
tomatoes and boil until all vegetables are tender.
Before serving add parsley
10 Calorie Vegetable Soup
8 cups water
3 beef bouillon cubes
3 chicken bouillon cubes
1 (16 ounce) can tomato sauce
1 (16 ounce) can tomatoes
Vegetables: cabbage, onion, bell pepper,
celery, cauliflower, carrots, 1 can mushrooms
Put water, bouillon cubes, tomato sauce and tomatoes in a large stockpot.
Add seasonings (basil, garlic powder, oregano, salt, pepper, bay leaves) as desired.
Add any of the vegetables, as much as you want, but DO NOT USE potatoes.
Add water, bouillon, tomato sauce, tomatoes and seasonings in a large pan.
Cut up vegetables and add to the juice mixture.
Any size bowl is only 10 calories.
Healthy Gazpacho
I find that just adding a teaspoon or two of Tabasco,
or other chili sauce improves the flavor,
Tomatoes 2 cups approx 2 large tomatoes
Cucumber 2/3 cup approx 3" slice of standard size cucumber
Green Pepper 1/2 cup 1 small pepper, might be slightly less than 1/2 cup
Onion - chopped 2 tbsp approx. half medium onion
Garlic 1 or 2 cloves to taste
Salt 1 tsp to taste
Extra Virgin Olive Oil 4 tsp
Wine Vinegar 4 tsp
Sugar 1 tsp to taste
Water 3/4 cup use more or less for thinner or thicker soup
Wash and roughly chop all vegetables.
Place chopped vegetables in blender with all liquids. Blitz until smooth.
Add salt and sugar to taste.
Pour into airtight container, seal and refrigerate overnight to infuse flavors.
Serve one quarter of the soup as a snack mid morning and mid afternoon.
Vegetarian Cassoulet
2 tablespoons olive oil
1 onion
2 carrots, peeled and diced
1 pound dry navy beans, soaked overnight
4 cups mushroom broth
1 cube vegetable bouillon
1 bay leaf
4 sprigs fresh parsley
1 sprig fresh rosemary
1 sprig fresh lemon thyme, chopped
1 sprig fresh savory
1 large potato, peeled and cubed
Heat a small amount of oil in a skillet over medium heat.
Cook and stir onion and carrots in oil until tender.
In a slow cooker, combine beans, carrots and onion, mushroom broth, bouillon, and bay leaf.
Pour in water if necessary to cover ingredients with water.
Tie together parsley, rosemary, thyme, and savory, and add to the pot.
Cook on Low for 8 hours.
Stir in potato, and continue cooking for 1 hour.
Remove herbs before serving.
Cabbage Soup (Fat Burning)
6 large onions, chopped
1-2 small cans tomato paste
1 large cabbage, cut into very small pieces
2 green peppers, chopped
4 celery stalks, cut in small pieces
4 large carrots, cut in small pieces
1-2 beef or chicken bouillon cubes
Small amount of basil and parsley, finely cut Salt, pepper, curry powder
and Worcestershire sauce
Place all in large pan & fill with water to cover.
Add salt, pepper,curry powder and Worcestershire sauce to taste.
Cook over high heat and bring to boiling (app. 10 min).
Lower heat and cook 20-30 minutes or until ingredients are soft.
Makes approximately four quarts.
Corn Chowder
1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
Heat oil in medium saucepan. Add celery, onion, and
green pepper, and sauté for 2 minutes.
Add corn, potatoes, water, salt, pepper, and paprika.
Bring to boil, then reduce heat to medium. Cook covered
for about 10 minutes or until potatoes are tender.
Place 1/2 cup of milk in jar with tightfitting lid.
Add flour and shake vigorously.
Gradually add milk-flour mixture to cooked vegetables. Then add
remaining milk. Cook, stirring constantly, until mixture comes to boil
and thickens.
Serve garnished with chopped, fresh parsley.
This is a creamy chowder without the cream—or fat.
Yield: 4 servings - Serving size: 1 cup
Each serving provides: - Calories: 186
Total fat: 5 g - Saturated fat: 1 g - Cholesterol: 5 mg
Sodium: 205 mg - Total fiber: 4 g
Protein: 7 g - Carbohydrates: 31 g
Potassium: 455 mg
Herbed Rice
2 tbsp. olive oil
one large sweet onions, diced
2 cloves garlic, minced
1 cup uncooked brown rice
2 1/2 cups chicken stock
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1/2 tsp. each salt and pepper
1 tbsp. butter or margarine
In a medium sized pan heat the oil. Add the onions, garlic,
and rice. Sauté for 5 minutes while stirring frequently. Add
the broth, herbs, salt, pepper and butter. Stir until mixed
and bring to a boil. Reduce heat and simmer, covered, for
about 40 minutes, or until the water is absorbed. Check
after 30 minutes and if there is a lot of water remaining,
leave the cover off for the last 10 minutes. Allow the rice
to sit, covered for 10-15 minutes, fluff and serve. Serves 4.

One thing I like to do for a vegetarian meal is make veggie spaghetti. I brown some sliced carrots, zucchini, celery, green peppers (you can use whatever you want) and then add my favorite jar of spaghetti sauce and simmer for about 30 minutes. Then cook your spaghetti, mix the two, and add a little grated parmesan on top. You can make a baked spaghetti version too.

A good stir fry sauce is to mix 1/3 c of soy sauce with about 2/3 cup of catalina salad dressing. Put that over sauteed vegetables and serve over rice. You can sautee a little tofu with the veggies as well.

anyone have any low fat , low cost vegetarian recipes?