Vegetable Lasagna Recipe

Vegetable Lasagna Recipe

Ingredients 8 oz package lasagna noodles (gluten free) 2-3 medium tomatoes, diced small 8 oz can tomato sauce 6 oz can tomato paste 1 medium green pepper, seeded and diced fine. 2 small or 1 large yellow onion, diced small 1/2 tsp. rosemary 1 tsp. oregano 1/2 tsp. thyme. 1/2 tsp. basil 3 tsp. Italian seasoning mix 1/2 lb. fresh sliced mushrooms 1 medium broccoli bunch, washed and broken into small florets 1 large green zucchini, sliced thinly 1/4 cup fresh basil washed and chopped well 2 eggs slightly beaten 1 cup ricotta cheese, use lowfat if you like (dairy free and soy free) Cooking Instructions Cook noodles according to directions on package. If your using the short-cut no cook noodles set aside. Combine chopped tomatoes, tomato sauce, tomato paste, chopped green pepper, half of the diced yellow onions, rosemary, oregano, thyme and dry basil in saucepan. Gently bring to a low boil, stir frequently while simmering covered for about 10 minutes. Combine the sliced mushrooms, broccoli florets, diced red peppers, the other half of the diced yellow onions, thinly sliced zucchini and Italian seasoning mix. Toss gently. In another bowl, mix fresh basil with the eggs and ricotta cheese. Spread a small amount of the sauce mixture on the bottom of a 9x13 baking dish. Layer half the noodles, vegetables, sauce and ricotta cheese mixture. Repeat. Bake in a preheated 375 degree oven for about 20-25 minutes, or until sauce is bubbly. Carefully remove from oven and let sit about 5 minutes before serving. by JollyCook | a Healthy Choice Recipe

Spaghetti Squash with Cinnamon

1 large spaghetti squash, halved and seeded

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1 tbsp butter

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¼ teaspoon salt

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¼ teaspoon cinnamon

Preheat the oven 350°F.

2. Halve the squash and place face down on a cookie sheet. Bake for 30 minutes, or until soft.

3. Scrape out the insides of the squash with a fork so the strands begin to separate. Place the pulp in an ovenproof dish. Mix in the butter, salt, and cinnamon.

4. Bake for an additional 15 minutes. Serve hot.

Yield

Serves 4 serving

Cook Time

Cook Time: 45 mins.

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.

Serving Size: 1
Number of Servings: Serves 4 serving

Amount Per Serving:
Calories: 61 Calories from Fat: 45

---

Amount per Serving

% Daily Value*

Amount per Serving

% Daily Value*

Total Fat 5g

7%

Carbohydrates 10g

3%

Dietary Fiber <>

4%

Saturated Fat 4g

20%

Calories 61kcal

3%

Cholesterol 8mg

2%

Protein 3g

5%

Sodium 169mg

7%

Calcium

0%

Iron

6%

Vitamin A

2%

Vitamin C

6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Summer Veggie Pie

Summer Veggie Pie

• vegetarian

Another option with this recipe is to make it all in one big oven-safe dish, and top the whole thing with all-butter puff pastry. Simply wonderful!

Ingredients

• 4 Tbsp butter
• 1/2 Tsp salt
• 1/4 Tsp pepper
• 2 C mozzarella cheese
• 1/2 C parmesan
• 2 pie crusts or all-butter puff pastry
• 1 onion
• broccoli (optional)
• 2 large tomatoes, sliced into thin wedges
• parsley (optional for summer pie - use if you don't like cilantro)
• 3/4 C chopped cilantro
• 1/3 C lemon juice
• 1/2 red bell pepper
• 1 lb zucchini/yellow squash
• chard

Preparation

Chop zucchini, yellow squash, onion, and bell pepper into thin slices. Add cilantro, lemon juice, salt, and pepper. Toss.

Heat butter in a large frying pan, add veggie mix and saute until soft, about 3 minutes. Drain mixture in a colander.

Lay pie crust in pie pan and start adding layers in this order:

half the Parmesan

half the veggie mixture

half the sliced tomatoes

half the mozzarella

remaining veggie mixture

remaining sliced tomatoes

remaining mozzarella

remaining parmesan

Cover with the remaining pie crust.

Bake at 425 for 25 minutes or until golden.

Sugar Snap Salad

SUGAR SNAP SALAD

Yield: 4 servings (3/4 cup each)
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml

INGREDIENTS

- 3 cups sugar snap peas (8 ounces), trimmed
- 2 tablespoons white-wine vinegar
- 2 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt, or to taste
- 1/8 teaspoon freshly ground pepper
- 1 bunch scallions, trimmed and thinly sliced on the diagonal
- 1/2 large red bell pepper, cut into 1-1/2-inch-long slivers


DIRECTIONS

Cook peas in lightly salted boiling water in a medium
saucepan until tender-crisp, 2 to 3 minutes. Drain and
rinse under cold running water.

Whisk vinegar, oil, salt and pepper in a large bowl.
Add scallions, bell pepper and the peas; toss to coat.
Serve within 1 hour.

Nutritional Information Per Serving (3/4 cup each):
Calories: 104, Fat: 7 g, Cholesterol: 0 mg, Carbohydrate: 9 g,
Protein: 2 g, Fiber: 3 g, Sodium: 153 mg
Diabetic Exchanges: 2 Vegetable, 1-1/2 Fat

Black Bean Pasta Cancun

Take a Cancun trip for two without leaving home! This easy pasta salad combines pasta, black beans and all the flavors of Cancun. From eatbetteramerica.

Prep Time:25 min

Start to Finish:25 min

makes:2 servings

2	cups uncooked radiatore (nugget) pasta (4 oz)
1	can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with green chilies
1	cup Progresso® black beans (from 15-oz can), drained, rinsed
1/2	teaspoon grated lime peel
1/4	teaspoon ground cumin
1/4	bell pepper, cut into 2x1/4-inch strips
2	tablespoons fat-free sour cream
2	lime wedges
	Cilantro leaves, if desired

1.	Cook and drain pasta as directed on package, omitting salt.
2.	Meanwhile, in 2-quart saucepan, heat tomatoes to boiling. Stir in pasta, beans, lime peel, cumin and bell pepper. Reduce heat to low; cover and cook 2 to 3 minutes, stirring occasionally, until hot. Garnish with sour cream, lime and cilantro. Squeeze lime over pasta.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 430 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 120mg; Total Carbohydrate 83g (Dietary Fiber 14g, Sugars 7g); Protein 18g % Daily Value*: Vitamin A 30%; Vitamin C 35%; Calcium 15%; Iron 25% Exchanges: 4 Starch; 1 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat Carbohydrate Choices: 5 1/2 MyPyramid Servings: 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Asian Rice and Bean Burgers

Skip the beef! Brown rice, lentils, cashews and a dash of stir-fry sauce make sensational veggie burgers. From eatbetteramerica.

Prep Time:25 min

Start to Finish:1 hr 15 min

makes:4 servings

Burgers
1/2	cup uncooked brown rice
1/4	cup dried lentils (2 oz), sorted, rinsed
1 1/2	cups water
2	tablespoons finely chopped cashews, slivered almonds or dry-roasted peanuts
2	tablespoons Progresso® plain dry bread crumbs
2	tablespoons stir-fry sauce
4	medium green onions, finely chopped (1/4 cup)
1/4	cup fat-free egg product
Vegetable Sauce
1	medium stalk celery, sliced (1/2 cup)
1	medium carrot, peeled, sliced (1/2 cup)
1/2	cup water
2	tablespoons stir-fry sauce
	Hot cooked Chinese noodles or rice, if desired

1.	In 2-quart saucepan, heat rice, lentils and 1 1/2 cups water to boiling. Reduce heat to low. Cover; simmer 30 to 40 minutes, stirring occasionally, until lentils are tender and water is absorbed. Cool slightly.
2.	In saucepan, mash rice mixture slightly with fork. Stir in remaining burger ingredients. Shape mixture into 4 patties, about 1/2 inch thick.
3.	Spray 10-inch skillet with cooking spray. Cook patties in skillet about 10 minutes, turning once, until golden brown. Remove from skillet; keep warm.
4.	In same skillet, mix sauce ingredients; heat to boiling. Reduce heat to medium; add burgers. Cover; cook 5 to 8 minutes until burgers are hot and vegetables are crisp-tender. Serve sauce and burgers over Chinese noodles.

Nutritional Information

1 Serving: Calories 200 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 600mg; Total Carbohydrate 35g (Dietary Fiber 5g, Sugars 5g); Protein 8g % Daily Value*: Vitamin A 60%; Vitamin C 2%; Calcium 4%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

El Grande Garden Skillet

El Grande Garden Vegetable Skillet
Serves 4 (1-1/4 cups)

1 cup coarsely chopped onion
1 cup coarsely chopped green bell pepper
3 cups diced cooked potatoes
1-1/2 cups chopped fresh tomatoes
1/2 cup salsa
1 tsp chili seasoning
1/2 tsp dried minced garlic
1 tsp dried parsley flakes
1/4 tsp black pepper

In a large skillet sprayed with olive oil flavored cooking spray, saute onion,
green pepper, and potatoes for 5 minutes, stirring often. Stir in tomatoes,
salsa, chili seasoning, garlic, parsley flakes, and black pepper. Continue
cooking for 5 minutes or until mixture is heated through, stirring occasionally.

152 Calories;0g Fat;4g Fiber
Exchanges: 1-1/2 Starch; 1 Vegetable

Vegetable Stir Fry

Vegetable Stir Fry
Serves: 4 (large portions)

Ingredients
3 cups of thinned slices celery
2 cups of carrots sliced
4 cups of mushrooms( I love mushrooms)
1 large red pepper
1 large green pepper
1 large orange pepper
1 bunch of broccoli sliced into florets
2 large onions sliced into small chunks
about 4 small slices of fresh ginger root
1 tablespoon of corn starch or arrowroot
1/2 cup of FF Italian Dressing
2 tablespoons of Extra Virgin Olive Oil
1 clove of garlic minced

Directions
Heat your wok or a large deep frying pan 2 tbsp of oil.
I start with the garlic , onion and ginger root
Next goes in the celery and carrots
Then the peppers, broccoli and mushrooms

When veggies are ready I take the 1/2 cup of Itialian
that I have mixed in 1 tablespoon of corn starch and
pour onto of veggies and very quickly stir fry and mix
till veggies are coated and sauce thickens a bit.

You can eat this by itself or serve either over rice
or chinese noodles.

Calories are 202 per serving.
For 1 serving(1cup) of noodles add 230 calories (your meal is still only 432
 calories)
For 1 serving(1cup) of rice add 220 calories (I use brown rice and the meal is
 still only 422 calories)

GRECIAN SPAGHETTI SQUASH SAUTE

FLEX POINTS PER SERVING: 5

* Exported from MasterCook *

GRECIAN SPAGHETTI SQUASH SAUTE

Recipe By :Weight Watchers.com
Serving Size : 4 Preparation Time :0:00
Categories : Spaghetti Squash

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
2 pounds spaghetti squash -- raw
2 teaspoons olive oil
1/2 cup scallions -- sliced
2 teaspoons garlic -- minced
1 14 1/2 oz. can diced tomatoes -- undrained
1 cup chickpeas -- canned, drained and rinsed
1 teaspoon dried oregano
1 teaspoon lemon zest -- freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup dill -- or mint, fresh, chopped
1/4 cup fat-free crumbled feta -- or pot cheese

1. Pierce squash with a fork in several places.
Place on a microwave-safe plate in microwave. Microwave on high,
turning squash over every 3 minutes, until tender, about 12 to 15
minutes; let stand 5 minutes.

Halve squash lengthwise and scoop out seeds.


2. Meanwhile, heat oil in a large nonstick skillet. Add scallions and
garlic; cook, stirring until fragrant, about 1 minute. Add diced
tomatoes, chickpeas, oregano, lemon zest, salt and pepper;
bring to a boil.

3. Cut cooked squash in half lengthwise; scrape out seeds and
then scrape strands of squash into skillet with a fork.

Cook, stirring, until squash strands are well coated.
Remove from heat and stir in dill or mint. Top with feta cheese.


Yields about 1 cup of squash and 1 tablespoon of cheese per serving.

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

Per Serving (excluding unknown items): 302 Calories; 7g Fat
(19.4% calories from fat); 12g Protein; 53g Carbohydrate;
10g Dietary Fiber; 0mg Cholesterol; 195mg Sodium.

Exchanges: 2 Grain(Starch) ; 1/2 Lean Meat; 4
Vegetable; 0 Fruit; 1 Fat.

NOTES : FLEX POINTS PER SERVING: 5

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Asparagus Tomato Stir Fry

1 bunch green onions, chopped, green and all into 1" pieces
1 bunch asparagus, sliced into 1" strips
1 large red sweet pepper, sliced into 1" strips
2 cloves garlic, minced
olive oil
1 can kidney beans, drained and rinsed
1 can whole tomatoes
fresh ground black pepper
1/2 tsp oregano
1/8 tsp cayenne

Saute onions and red pepper, until softened, add kidney beans, heat
through then add asparagus garlic, tomatoes and spices and simmer
15-20 minutes. ( Until the asparagus is tender).


Sliced up some homemade sourdough rye bread and had a feast.

PEPPERS STUFFED WITH ZUCCHINI AND CORN

Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml

INGREDIENTS

-  4 large, plump red bell peppers
-  2 teaspoons extra-virgin olive oil
-  1 onion, finely chopped
-  2 cloves garlic, minced
-  1-2 jalapeno peppers, seeded and minced
-  3 cups diced zucchini
-  1-1/2 cups fresh corn kernels (from 3 ears) or frozen
-  1/2 teaspoon salt, or to taste
-  1/2 cup grated Muenster or Monterey Jack cheese
-  1/4 cup chopped fresh cilantro
-  Freshly ground pepper to taste
-  Paprika for garnish

DIRECTIONS

Preheat oven to 450 degrees F.
Coat a baking sheet with cooking spray.

Halve peppers lengthwise, leaving stems intact. With a paring
knife, remove seeds and ribs. Place peppers, cut-side down,
on the prepared baking sheet. Bake until the peppers are just
tender, 10 to 15 minutes. Set aside.

Reduce oven temperature to 375 degrees F.
Coat a 9-by-13-inch baking dish with cooking spray.

Heat oil in a large skillet over medium heat. Add onion and
cook, stirring occasionally, until softened, 3 to 5 minutes.
Add garlic and jalapeno; cook, stirring, for 1 minute. Add
zucchini, corn and salt; cook, stirring occasionally, until
the vegetables are tender, about 10 minutes. Let cool. Stir
in cheese and cilantro. Season with pepper.

Divide the mixture among the pepper halves.
Place in the prepared baking dish.

Add 2 to 3 tablespoons water to the baking dish. Cover with foil
and bake in the peppers until heated through, about 20 minutes.
Uncover and bake for 5 minutes more. Sprinkle with paprika and serve.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 198, Fat: 8 g, Cholesterol: 14 mg, Carbohydrate: 28 g,
Protein: 9 g, Fiber: 7 g, Sodium: 402 mg
Diabetic Exchanges: 2 Vegetable, 1 Starch, 1 Medium-Fat Meat

Vegetarian Taco Salad

SERVES 4

Change to: Servings US Metric

• 1
• 2
• 3
• 4
• 5

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Ingredients

• 16 ounces kidney beans, rinsed and drained
• 8 3/4 ounces corn, drained
• 4 ounces green chilies
• 2-3 roma tomatoes, diced
• 3 green onions, sliced
• 1 tablespoon taco seasoning
• 1/3 cup light sour cream
• 4-5 cups mixed greens, shredded
• 5 ounces baked corn tortilla chips or polenta corn chips, broken

Directions

1. 1

   Stir first seven ingredients (through sour cream) together in a large bowl until combined.

2. 2

   Gently stir in mixed greens (greens will wilt if there are leftovers, so I usually just throw the greens on the serving plate!).

3. 3

   Layer chips on serving plates and top with taco mixture.

4. 4

   Serve with your favorite taco toppings if desired, olives, shredded cheese, taco sauce, etc.

Pete's SW Bean Salad

Pete's SW Bean Salad

1 can dark red kidney beans ( drained and rinsed )
1 can blackeye peas ( drained and rinsed )
1 can black beans ( Goya or whatever ) ( drained and rinsed )
2 cans kernel corn ( drained and rinsed )
4-5 stalks celery ( chopped )
1 small to medium red onion ( chopped )
2 Roma Tomatoes ( chopped )
2 fresh jalepenos pepper ( seeded and chopped )
2 habanero peppers ( seeded and chopped )
1 red, green, or yellow pepper ( chopped )
Garlic ( either powder or 1 clove fresh finely minced )
1/3 cup of Olive Oil.
1/4 cup Apple Cider Vinegar
1/2 to 1 lime juice ( fresh squeezed )
Salt and Pepper

This recipe is very forgiving -- if you are fond of a certain
bean then sub what you are not so fond of with it. -- :)
If you like a more mild taste then cut down on the vinegar ect.

** Make sure that you use gloves when cutting the peppers if
you are not used to them.

Serving size... well it depends on how much you like beans.. :)

This dish is soooooo flavorful and is a meal by itself. I used chicken broth for more flavor. You can make this recipe with any grain you have on hand. I've used barley, brown rice, and quinoa with great results.

SOURCE: New York Times

Quinoa With Corn and Zucchini

By MARTHA ROSE SHULMAN

Sweet corn and nutty-tasting quinoa make a nice combination that is also nutritionally rich. Quinoa has more iron than any other grain, and it’s a good source of manganese, magnesium, phosphorus and copper. It’s also a good source of protein.

1 cup regular or red quinoa

3 cups water, chicken stock or vegetable stock

1/2 teaspoon salt, or to taste

1 tablespoon extra virgin olive oil

1/2 small onion, finely chopped

1 to 2 garlic cloves (to taste), minced

Kernels from 1 ear corn

1 tomato, chopped

1 medium zucchini, cut in small dice

2 to 4 tablespoon Mrs. Dash

1. Place the quinoa in a bowl, and cover with cold water. Let sit five minutes. Drain through a strainer, and rinse until the water runs clear.

2. Bring the water or stock to a simmer in a medium saucepan. Heat another medium saucepan or lidded skillet over medium-high heat, and add the quinoa. Toast, stirring, until the grains have separated and begin to smell fragrant. Add the water or stock and salt. It should come to a boil quickly. Reduce the heat to low, cover and simmer 15 to 20 minutes, until the quinoa is tender and translucent and each grain displays a little thread. Drain and return to the pan. Cover the pan with a clean dish towel, replace the lid and allow to sit undisturbed for 10 minutes.

3. Meanwhile, heat the olive oil in a large, heavy skillet over medium heat, and add the onion. Cook, stirring, until tender, about five minutes, and add the garlic, corn and zucchini. Season with salt and pepper, and cook, stirring, until the zucchini is tender and translucent and the corn tender, five to eight minutes. Stir in the quinoa and toss together. Heat through, add the herbs and serve with a little crumbled queso fresco or feta sprinkled on top if desired.

Yield: Serves six to eight.

Advance preparation: The cooked quinoa will keep for three or four days in the refrigerator.

Martha Rose Shulman can be reached at martha-rose-shulman.com.

Spaghetti Squash Stir Fry

My in-laws are mostly vegetarians, and my mother-in-law loved this so much when
she came to our house to visit, that she requested the recipe.  It's quick and
easy to make and works with any veggies you have on hand.

Spaghetti Squash Stir-Fry
From Sunset




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