GREEN BEAN CASSEROLE

Yield: 6 servings
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Sodium: 268 mg;
Carbohydrates: 25 g; Cholesterol: 10 mg; Fat: 5 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat


INGREDIENTS :

- 2 teaspoons canola oil
- 1 large onion, thinly sliced
- 1 medium onion, finely chopped
- 3-1/4 cups sliced mushrooms
- 1 clove garlic, minced
- 1/4 cup all-purpose flour
- 1 (16 ounce) can low-fat, low-sodium chicken broth
- 1 bay leaf
- 1/2 teaspoon dried thyme
- Pinch freshly ground nutmeg
- 3/4 cup low-fat sour cream
- Fresh ground black pepper to taste
- 1/2 cup cornflake crumbs
- 1 pound frozen green beans, or 4 cups lightly steamed green beans


PREPARATIONS :

In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be one up to 2 days in advance; store, covered, in the refrigerator.)

Preheat the oven to 425 degrees F.

In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.

Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.

In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.

In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

CANNELLINI AND CABBAGE SOUP

NUTRITIONAL INFORMATION PER SERVING : 

Calories: 107; Protein: 7 g; Sodium: 175 mg; Carbohydrates: 22 g; Cholesterol: 0 mg

Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

Makes: 8 Servings (about 1 cup each)


INGREDIENTS :

- Vegetable cooking spray
- 3 cups thinly sliced or chopped cabbage
- 1 small onion, coarsely chopped
- 3 cloves garlic, minced
- 1 teaspoon crushed caraway seeds
- 2 cans (15 ounces each) reduced-sodium chicken broth
- 1 cup water
- 1 can (15oz) cannellini or Great Northern beans, rinsed, drained
- 1/2 cup (4 ounces) mostaccioli (penne), uncooked
- Salt and pepper, to taste


PREPARATIONS :

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute cabbage, onion, garlic, and caraway seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat to boiling. Stir in pasta; reduce heat and simmer, uncovered, until pasta is al dente, about 15 minutes. Season to taste with salt and pepper.

GREEK SALAD

Yield: 4 servings
Serving size: 1/4 of salad

Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Sodium: 247 mg; Carbohydrates: 8 g; Fat: 4 g; Cholesterol: 8 mg
Exchanges: 1 Vegetable; 1 Fat


INGREDIENTS :

- 1 large bunch spinach, washed, chopped
- 1 cucumber, (regular or English) peeled, seeded, chopped
- 8 cherry tomatoes, seeded and quartered
- 1/4 red onion, sliced
- 1/3 cup feta cheese, crumbled
- 8-10 Greek olives, seeded, sliced
- 3 cloves roasted garlic (optional)


DIRECTIONS :

- Combine the above ingredients in large salad bowl.

- If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.

- Use dressing of choice or a Greek yogurt salad dressing.

GREEN BEANS WITH TOASTED NUTS

Nutritional Information Per Serving:
Calories: 104; Protein: 3 g; Sodium: 145 mg; Carbohydrates: 11 g; Fat: 6 g; Cholesterol: 0 mg
Yield: 4 servings.


INGREDIENTS

- 1 pound green beans, stem ends trimmed
- 2 teaspoons extra-virgin olive oil
- 2 tablespoons chopped peeled hazelnuts or walnuts
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste

PREPARATIONS :

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

BROCCOLI PESTO

Nutritional Information Per Serving:
Calories: 43; Protein: 1 g; Sodium: 22 mg; Carbohydrates: less than 1 g; Fat: 4 g
Exchanges: Vegetable, 1/4 Medium-fat Meat

Yield: Makes 1 cup of pesto.

Makes enough for 8-12 crostini or as a dip with sliced raw vegetables such as carrots and red, orange, or yellow bell peppers.


INGREDIENTS :

- 2 cups broccoli florets, stem removed
- 1-2 cloves garlic, chopped
- 1/2 cup basil leaves, lightly packed
- 1/4 cup walnuts
- Freshly ground black pepper
- 3-4 Tbsp. extra virgin olive oil
- 1/4 cup grated Parmigiano-Reggiano cheese
- Salt, if desired


DIRECTIONS :

Place the broccoli, garlic, basil and nuts in a food processor or blender. Add 4 or 5 grinds of pepper. Puree until the broccoli is finely ground but still grainy.

With the motor running, drizzle in just enough of the oil to make the mixture spreadable and soft enough to use as a dip. Scrape down the sides of the bowl and blend 15 seconds longer. Transfer the pesto to a bowl.

Mix in the cheese and season to taste with salt, if desired. Cover tightly and refrigerate 2 hours before serving to allow the flavors to meld. This pesto keeps up to 2 days if stored tightly covered in the refrigerator.

To use with crostini, spread 1 to 2 tablespoons pesto on each slice of grilled or toasted bread (preferably whole-wheat Italian).

FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, AND PEPPERS

Nutritional Information Per Serving:
Calories: 151; Protein: 5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Fat: 4.5 g
Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 FatServes: 8
Serving Size: 1/8 of recipe 


INGREDIENTS :

- 2 bulbs garlic
- Olive oil cooking spray
- 3 medium onions, cut into wedges
- 2 large red bell peppers, cut into 1/2-inch slices
- 2 tablespoons olive oil or vegetable oil
- 2 tablespoons lemon juice
- 2 tablespoons finely chopped parsley
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 8 ounces fettuccine, cooked, warm 


DIRECTIONS :

Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. 

Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan. Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.

Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm. 

MEXICAN TUNA SALAD

Nutritional Information Per Serving:

Calories: 192; Protein: 23 g; Sodium: 841 mg; Cholesterol: 31 mg; Carbohydrates: 8 g; Fat 8 g

Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)

Yield: 2 servings
Serving Size: About 1 cup


INGREDIENTS :

- 1 (6 ounce) can chunk light tuna in water, drained and flaked
- 1 green bell pepper, minced
- 2 scallions, minced
- 1/4 cup prepared green salsa
- 6 pimiento-stuffed green olives, chopped
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon lime juice
- 1/2 teaspoon ground cumin
- Freshly ground pepper to taste


DIRECTIONS :

Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.