Entree

Zucchini Ribbons with Goat Cheese

Zucchini Ribbons with Goat Cheese

Number of Servings 8 Ingredients 1 pound zucchini 1 1/2 cups cherry tomatoes, halved 2 tablespoons finely chopped fresh chives 2 tablespoons fresh lemon juice 2 teaspoons extra virgin olive oil  1/2 teaspoon freshly ground black pepper 1/2 teaspoon Dijon mustard 1/4 teaspoon sugar 1/4 teaspoon salt 1/2 cup (2 ounces) crumbled goat cheese   Instructions Hold each zucchini and shave into ribbons with a vegetable peeler to measure 3 cups. Combine zucchini and tomatoes in a medium bowl.  Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the mixture, zucchini tossing gently to coat. Top with goat cheese. Nutrition Information 47 Calories, 2.8g Fat, 2.7g Protein, 3.7g Carbohydrate, 1.4g Fiber, 3mg Cholesterol, 1.3mg Iron, 105mg Sodium.  Tracker:  ½ cup vegetables

Read more

Wild Rice and Turkey Salad

Wild Rice and Turkey Salad

Number of Servings 4 Ingredients  1/2  cup wild rice  1 1/2 cup water  1/4 cup chopped green onions  2 tbsp. olive oil  3/4 lb. cooked turkey, cut in bite-size pieces  2 tbsp. red or white wine vinegar  1 cup cherry tomatoes, cut in half  1 cup chopped celery  1/4 tsp. black pepper  1/2 cup chopped sweet red pepper  1/4 tsp. nutmeg  2 tbsp. chopped fresh parsley leaves  1/3 cup raisins  1 medium apple, chopped  1 tbsp. chopped pecans for garnish   Instructions Cook the rice in water until tender, about 50 minutes. Add green onions the last 5 minutes of cooking time. Combine all ingredients in a large bowl and toss. Cover and chill until ready to serve. Sprinkle with pecans just before serving. Nutrition Information Nutritional Information Per Serving: 366 Calories; 13g Fat (30.8% calories from fat); 29g Protein; 35g Carbohydrate; 4g Dietary Fiber; 65mg Cholesterol; 97mg Sodium.

Read more

White Turkey Chili

Number of Servings 8 Ingredients 1 1/2 cups onion, chopped 1/2 cup green bell pepper, chopped 2 cloves garlic, minced 1/2 tsp. olive oil 1 tsp. cumin 1 17-ounce can cannellini beans, drained and rinsed 2 cups turkey light meat, cooked and cubed 1 tsp. chili powder 1/4 tsp. cayenne pepper 1/4 tsp. salt 1 cup chicken broth 1 tsp. oregano   Instructions In a 3-quart saucepan over medium heat, cook onions, bell peppers and garlic in oil until tender.  Add cumin, oregano, chili powder, cayenne pepper and salt.  Cook for 1 minute.  Stir in beans and turkey.  Bring to a boil, reduce heat and simmer uncovered for 30 minutes or until slightly thickened. Nutrition Information 316 Calories; 5g Fat (15.0% calories from fat); 28g Protein; 40g Carbohydrate; 10g Dietary Fiber; 37mg Cholesterol; 210mg Sodium

Read more

Veggie Wraps

Number of Servings 4 Ingredients      1 red sweet bell pepper, seeded and cut into 1/2-inch wide strips      1 green bell pepper, seeded and cut into 1/2-inch wide strips      1 small yellow squash and 1 small zucchini, cut lengthwise into 1/4-inch slices      1 medium red onion, cut into 1-inch wide wedges      1 teaspoon olive oil      4 12-inch tomato or other flavored flour tortillas      1/4 cup light ranch-style dressing      2 ounces shredded reduced-fat Monterey Jack cheese       fresh ground black pepper to taste Instructions (You can prepare this recipe as a side dish omitting the last 3 ingredients and use remainder to make the wraps) In a large bowl toss the prepared vegetables with the oil. Place vegetables in a grill basket and grill over medium high heat for about 5 minutes or until crisp-tender. Spread one side of

Read more

Veggie Pizza

Serving Size 1 Number of Servings 1 Ingredients   1 7-inch flat-style whole-wheat pita bread   1/4 cup prepared marinara sauce   1/4 cup chopped frozen broccoli   1/4 cup diced tomatoes   1/4 cup sliced mushrooms   1/4 cup shredded part-skim Mozzarella cheese Instructions Preheat oven to 500 degrees. Spread sauce on the pita bread and top with vegetables (any other combination may be used) Top with the cheese and bake in the oven for 5-8 minutes or until bread is crisp. Cut into wedges. Serve with Gingered Fruit Salad. Nutrition Information 309 Calories; 8g Fat (22.5% calories from fat); 17g Protein; 46g Carbohydrate; 8g Dietary Fiber; 15mg Cholesterol; 761mg Sodium.

Read more

Vegetarian Quesadillas

Number of Servings 6 Ingredients 6 large flour tortillas 1-1/2 cups onion, sliced thin 1-1/2 cups mushrooms, sliced thin 1-1/2 cups carrots, sliced thin 1-1/2 cups broccoli, chopped 12 ounce mozzarella cheese Instructions Saute vegetables in skillet sprayed with nonstick cooking spray, until done, yet crisp. Heat griddle. Place tortilla on hot griddle and sprinkle with 2 ounces cheese. When cheese begins to melt, cover 1/2 of tortilla with 1/2 cup of vegetables. Fold over tortilla and grill until hot. Slice in three triangle sections. Serve with picante sauce or salsa. Nutrition Information 363 Calories; 12g Fat (30.5% calories from fat); 14g Protein; 49g Carbohydrate; 5g Dietary Fiber; 25mg Cholesterol; 480mg Sodium.

Read more

Vegetable Pizza

Number of Servings 1 Ingredients 1 regular pita round pita bread (about 6 inches across) 2 ounces prepared marinara sauce 1/4 cup chopped broccoli 1/4 cup seeded, diced tomatoes 2 mushrooms, thinly sliced 1/2 ounce finely shredded Mozzarella cheese Instructions Preheat oven to 500 degrees. Spread marinara sauce evenly over pita bread. Top sauce with each of the toppings, placing cheese on last. Place in oven directly on rack, baking for about 5 minutes or until crust is crisp. Cut into 6 slices and enjoy. Nutrition Information 267 Calories; 6g Fat (19.2% calories from fat); 11g Protein; 43g Carbohydrate; 4g Dietary Fiber; 13mg Cholesterol; 625mg Sodium.

Read more

Vegetable Lasagna

Vegetable Lasagna

Ingredients 2 tablespoon Olive Oil ½ cup diced onion 1 tablespoon chopped garlic 1 ½ tablespoon Italian Seasoning ½ tsp basil 1 tsp salt 1 tsp pepper 28 oz. can crushed tomatoes 14 oz. can chopped tomatoes 6 oz can tomato paste 12 lasagna noodles 4-6 cups Chopped Vegetables (peppers, squash, carrots, broccoli, mushrooms, cauliflower or whatever you like) 1 box shopped spinach, thawed and drained well 3 cups grated mozzarella 16 oz skim cottage cheese 6 tablespoons grated Parmesan cheese   Instructions In 6 qt stockpot, sauté onion and garlic in oil until tender.  Add seasonings, canned tomatoes and paste.  Cover and simmer 40 minutes stirring occasionally. Chop 4-6 cups assorted vegetables.  I use broccoli, cauliflower, yellow and zucchini squash, bell peppers, mushrooms, carrots, red onions or whatever you like.  Add chopped vegetables to sauce mixture the last 10 minutes and cook until vegetables are crisp tender.  Set sauce

Read more

Vegetable Brunch Casserole

Vegetable Brunch Casserole

Number of Servings 12 Ingredients 1 medium zucchini, diced or sliced 1 medium onion, chopped 8 oz. sliced mushrooms ¼ cup butter ½ cup flour 1-teaspoon baking powder ½ teaspoon salt 10 eggs, lightly beaten 2 cups (16 ounces) 2% Cottage Cheese 4 cups (16 ounces) shredded Monterey Jack Cheese 3 oz. can chopped green chilies Instructions In a large skillet, sauté the zucchini, onion, and mushrooms in butter until tender.  Stir in the flour, baking powder and salt until blended.  In a large bowl, combine eggs and cottage cheese.  Stir in vegetables, green chilies and Monterey jack cheese.  Set oven to 350 degrees.  Spray a 13 x 9 pan with cooking spray.  Pour mixture into pan and bake uncovered for 35-45 minutes or until set and golden brown on top. Nutrition Information 302 Calories; 20g Fat;  21g Protein; 9g Carbohydrate; 1g Dietary Fiber; 224mg Cholesterol; 584mg Sodium.

Read more

Turkey Spaghetti

Number of Servings 4 Ingredients 8 ounces diced turkey 1/2 cup chopped onion 1 can cream of mushroom soup, low-fat 4 ounces reduced-fat cheddar cheese, shredded 2 cups spaghetti, cooked 1 small jar pimento, chopped 1 teaspoon dried parsley flakes Pam   Instructions Spray large non-stick skillet with Pam. Saute onion with turkey. Blend in mushroom soup and cheese. Cook over low heat until cheese is melted, stirring. Add cooked spaghetti, pimento, parsley and pepper. Pour in a baking dish. Bake at 350 degrees for 15 minutes. Nutrition Information 342 Calories; 9g Fat (23.8% calories from fat); 27g Protein; 37g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 702mg Sodium.

Read more