Ingredients
7 cups cooked pasta
2 large potatoes
2 cups cherry tomatoes
1 can tomato soup
2 tbsp olive oil
1 onion
1 cup frozen peas
1/3 cup black beans
1/3 cup chickpeas
1/3 cup black olives, pitte and diced
2 tbsp balsamic vinegar
Italian seasoning
6 cups water
Directions
Chop onion, saute in olive oil until translucent.
Add chopped potato, cook for 5 minutes.
Add remaining ingredients, cook while stirring over medium heat until pasta and potatoes are soft.
Number of Servings: 8
Recipe submitted by SparkPeople user SILEVRIA.
Number of Servings: 8
Saturday, November 29, 2008
Fish Veronique
Ingredients
* as needed nonstick cooking spray
* 1 lb. white fish (cod, sole, turbot, etc.)
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 1/2 cup chicken stock or broth, skim fat from top
* 1 tablespoon lemon juice
* 1 tablespoon soft margarine
* 2 tablespoon whole grain flour
* 3/4 cup low-fat (1%) or skim milk
* 1/2 cup seedless grapes
Directions
1. Spray 10x6" baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix stock and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350� F for 15 minutes.
4. Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly until thickened.
5. Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
6. Broil about 4" from heat 5 minutes or until sauce starts to brown.
Yield: 4 servings--Serving Size: 1 fillet with sauce
* as needed nonstick cooking spray
* 1 lb. white fish (cod, sole, turbot, etc.)
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 1/2 cup chicken stock or broth, skim fat from top
* 1 tablespoon lemon juice
* 1 tablespoon soft margarine
* 2 tablespoon whole grain flour
* 3/4 cup low-fat (1%) or skim milk
* 1/2 cup seedless grapes
Directions
1. Spray 10x6" baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix stock and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350� F for 15 minutes.
4. Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly until thickened.
5. Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
6. Broil about 4" from heat 5 minutes or until sauce starts to brown.
Yield: 4 servings--Serving Size: 1 fillet with sauce
Creamy Fruit Dip
Ingredients
8 oz low fat cream cheese
6 oz sugar free, fat free vanilla yogurt
1 tsp vanilla extract
3 tbsp Splenda
Directions
Soften cream cheese in large mixing bowl.
Beat on medium speed with mixer, gradually add yogurt, vanlla extract, and Splenda.
Whip on high until light and fluffy.
Use as a dip for your choice of fruit such as peaches, melon, apple slices, or pears.
Number of Servings: 16
8 oz low fat cream cheese
6 oz sugar free, fat free vanilla yogurt
1 tsp vanilla extract
3 tbsp Splenda
Directions
Soften cream cheese in large mixing bowl.
Beat on medium speed with mixer, gradually add yogurt, vanlla extract, and Splenda.
Whip on high until light and fluffy.
Use as a dip for your choice of fruit such as peaches, melon, apple slices, or pears.
Number of Servings: 16
Lentil Vegetable Soup
Ingredients
* 1 cup dried brown lentils
* 4 cups vegetable broth
* 1 (14 1/2 oz.) can diced tomatoes
* 2 tablespoons olive oil
* 2 garlic cloves, diced
* 1 medium onion, diced
* 2 large carrots, peeled and sliced
* 2 celery stalks (including leaves,)chopped
* 1 bay leaf
* 2 tablespoons balsamic vinegar
* salt and pepper to taste
Directions
1. Pour lentils in a bowl, cover with water, and allow to sit overnight.
2. Over medium heat, cook onions in olive oil in a large soup pan. Add garlic and celery. Once celery begins to soften, add carrots, tomatoes, bay leaf and vegetable stock.
3. Pour in drained lentils.
4. Bring to a boil, reduce heat, and allow the soup to
simmer for 30 minutes.
5. Remove and discard bay leaf and add vinegar. Season with salt and pepper to taste.
Makes 4 servings.
* 1 cup dried brown lentils
* 4 cups vegetable broth
* 1 (14 1/2 oz.) can diced tomatoes
* 2 tablespoons olive oil
* 2 garlic cloves, diced
* 1 medium onion, diced
* 2 large carrots, peeled and sliced
* 2 celery stalks (including leaves,)chopped
* 1 bay leaf
* 2 tablespoons balsamic vinegar
* salt and pepper to taste
Directions
1. Pour lentils in a bowl, cover with water, and allow to sit overnight.
2. Over medium heat, cook onions in olive oil in a large soup pan. Add garlic and celery. Once celery begins to soften, add carrots, tomatoes, bay leaf and vegetable stock.
3. Pour in drained lentils.
4. Bring to a boil, reduce heat, and allow the soup to
simmer for 30 minutes.
5. Remove and discard bay leaf and add vinegar. Season with salt and pepper to taste.
Makes 4 servings.
Broiled Cinnamon Peaches
Ingredients
Preparation time: 10 minutes
Cooking time: 5 to 10 minutes
Yield: 8 servings
Two 15-ounce cans peach halves canned in extra-light syrup.
2 tablespoons light margarine
2 teaspoons brown sugar substitute
cinnamon
Directions
1 Drain the peaches. Place the peaches cut side up in a broiler pan. Dot the cnter of each peach with the light margarine. Sprinkle lightly with brown sugar substitute. Sprinkle with cinnamon.
2 Broil approximately 5 to 10 minutes until brown
Number of Servings: 8
Preparation time: 10 minutes
Cooking time: 5 to 10 minutes
Yield: 8 servings
Two 15-ounce cans peach halves canned in extra-light syrup.
2 tablespoons light margarine
2 teaspoons brown sugar substitute
cinnamon
Directions
1 Drain the peaches. Place the peaches cut side up in a broiler pan. Dot the cnter of each peach with the light margarine. Sprinkle lightly with brown sugar substitute. Sprinkle with cinnamon.
2 Broil approximately 5 to 10 minutes until brown
Number of Servings: 8
Beef Stroganoff
Ingredients
* 1 lb. beef tenderloin tips
* 1 1/2 cups whole wheat bow tie pasta
* 1/2 lb. mushrooms, sliced
* 1/3 cup chopped onion
* 2 teaspoons olive oil
* 2 tablespoons whole wheat flour
* 1 10.5 oz. can beef broth
Directions
1. Cook pasta according to package directions.
2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet.
3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.
4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.
Salt and pepper to taste.
Serve beef mixture over pasta. Add dollop of sour cream, if desired.
Makes 4 servings (approx 4 oz beef and 3/8 cups pasta)
* 1 lb. beef tenderloin tips
* 1 1/2 cups whole wheat bow tie pasta
* 1/2 lb. mushrooms, sliced
* 1/3 cup chopped onion
* 2 teaspoons olive oil
* 2 tablespoons whole wheat flour
* 1 10.5 oz. can beef broth
Directions
1. Cook pasta according to package directions.
2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet.
3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.
4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.
Salt and pepper to taste.
Serve beef mixture over pasta. Add dollop of sour cream, if desired.
Makes 4 servings (approx 4 oz beef and 3/8 cups pasta)
Healing Stroganoff
Ingredients
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
Number of Servings: 8
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
Number of Servings: 8
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