BASIC STIR-FRIED ASPERAGUS

Basic Stir-Fried Asparagus 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 lb fresh asparagus

2 tbsp oil or butter

Cooking Directions:

Cut asparagus at an angle into 1 in. lengths. Stir-fry in hot oil or butter, stirring constantly for 3-7 minutes.

Nutrition Facts

Calories 85

% Calories From Fat 74.1%

Total Fat 7g

Saturated Fats 1g

Mono-unsaturated Fats 4.9g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 16mg

Total Carbohydrates 4.7g

Dietary Fiber 2.3g

Sugar 1.5g

Protein 2.7g

ITALIAN SPINACH PIE

Ingredients:

* 1 container (16 oz.) Breakstone'S or Knudsen 2% Milkfat Low Fat Cottage Cheese
* 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
* 1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
* 4 eggs, lightly beaten
* 1 jar (7 oz.) roasted red peppers, well drained, chopped
* 1/3 cup Kraft Grated Parmesan Cheese
* 1 tsp. dried oregano leaves

Directions:

1. Preheat oven to 350F. Mix all ingredients until well blended.
2. Pour into greased 9-inch pie plate.
3. Bake 40 min. or until center is set.

Makes 8 Servings

Nutritional Info Per Serving:

Calories: 150
Protein: 15 g
Sodium: 450 mg
Cholesterol: 125 mg
Fat: 8 g
Saturated Fat: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable + 2 Lean Meat

BRAISED CABBAGE

Ingredients:

* Vegetable cooking spray
* 3/4 cup chopped onion
* 1/2 cup chopped green bell pepper
* 3 cloves garlic, minced
* 1/2 teaspoon caraway seeds, crushed
* 1/2 teaspoon anise seeds, crushed
* 1 medium head cabbage, thinly sliced
* 1 cup reduced-sodium vegetable broth
* 2 slices bacon, fried crisp, drained, crumbled
* Salt and pepper, to taste

Directions:

1. Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion, bell pepper, and garlic 3 to 4 minutes; add caraway and anise seeds and cook 1 minute longer.
2. Add cabbage and vegetable broth to saucepan; heat to boiling. Reduce heat and simmer, covered, until cabbage is wilted, about 5 minutes. Simmer, uncovered, until cabbage is tender, 10 to 15 minutes. Stir in bacon; season to taste with salt and pepper.

Nutritional Info:

Calories: 123
Protein: 6.4 g
Sodium: 116 mg
Cholesterol: 2.7 mg
Fat: 2.3 g
Carbohydrates: 18.4 g
Exchanges: 
3 Vegetable, 
1 Fat

CHEESY SQUASH CASSEROLE

Ingredients:

2 pounds yellow squash, sliced
3/4 cup chopped onion
1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/2 cup soft breadcrumbs, toasted

Directions:

Cook squash and onion in a small amount of boiling water 10 to 12 minutes or until vegetables are tender. Drain; set aside.

Preheat oven to 350°.

Melt margarine in a medium, heavy saucepan over medium heat. Add flour; cook, stirring constantly, 1 minute. Gradually add milk; cook, stirring constantly, until mixture is thickened and bubbly. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well.

Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

Makes 8 (3/4 Cup Servings)

Nutritional Info Per Serving: 
Calories: 95; 
Fat: 3.4g; 

Carbs: 11g; 

Fiber: 2.4g;
Sodium: 273mg; 
WW Points 2

MARINATED GREEN BEANS

Marinated Green Beans

Ingredients:

* 3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
* 2 tablespoons chopped chives or thinly sliced green onion tops
* 2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
* 1 tablespoon catsup
* 1 tablespoon balsamic vinegar
* 2 teaspoons olive oil
* 1 teaspoon Dijon-style mustard
* 1/4 teaspoon salt, or to taste (optional)
* 2-3 drops hot pepper sauce

Directions:

1. In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
2. Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
3. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

Nutritional Information (Per Serving)
Calories: 30
Protein: 1 g
Sodium: 47 mg
Cholesterol: 0 mg
Fat: 1 g
Dietary Fiber: 1 g
Sugars: 1 g
Carbohydrates: 4 g
Exchanges: 1 Vegetable

GREEN BEAN CASSEROLE

Green Bean Casserole

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

Directions:

1. 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 done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425 degrees F.
3. 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.
4. 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.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. 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.

Nutritional Information (Per Serving)
Calories: 155
Protein: 7 g
Sodium: 268 mg
Cholesterol: 10 mg
Fat: 5 g
Dietary Fiber: 4 g
Sugars: 9 g
Carbohydrates: 25 g
Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

COTTAGE CHEESE VEGETABLE DIP

A kicked up vegetable dip made with onion, peppers, and mixture of cheeses.

Ingredients

16 oz cottage cheese
1 cup finely shredded mild cheddar cheese
3 tbsp plain yogurt, whole milk
2 tbsp horseradish
1/2 tsp black pepper
1/4 tsp salt
2 chopped green bell peppers , chopped
2 tbsp minced onion

Directions 1 In medium bowl, mix cottage cheese, cheddar cheese, yogurt, horseradish, pepper and salt.
2 Gently fold in green pepper and onion.
3 Cover and refrigerate until ready to serve.

Nutrition Facts
Makes 28 servings
Serving Size: 2 tbsp
Amount Per Serving
Calories	34.2
Total Carbs	1.5 g
Dietary Fiber	0.2 g
Sugars	1 g
Total Fat	2 g
Saturated Fat	1.3 g
Unsaturated Fat	0.7 g
Potassium	24.2 mg
Protein	2.9 g
Sodium	107.8 mg
Dietary Exchanges 1/4 Very Lean Meat

HUMMUS FOR SPRING VEGETABLES

HUMMUS FOR SPRING VEGETABLES

Serves 4 

Provides 1 vegetable serving per person

Hummus is a Middle Eastern spread that is sometimes served with warm pita bread. It's wonderful with lots of raw vegetables.

1 15½-ounce can reduced sodium garbanzo beans, drained and rinsed
1 tablespoon tahini
2 tablespoons lemon juice
2 cloves chopped garlic
¼ teaspoon salt
¼ - ½ cup water (no more than ½ cup of water because you want a thick texture)
pinch cayenne pepper
¼ cup chopped parsley

1. Place beans in a processor or blender. Add the tahini, lemon juice, garlic, salt, and cayenne. Whiz until smooth.

2. Scrape into a bowl and stir in the parsley. Serve with fresh cut up vegetables or as a sandwich spread

Nutritional Analysis per serving:
123 calories
4 g fat
0 g saturated fat
17 g carbohydrates
261 mg sodium
5 g dietary fiber

VEGETABLE OMELET

Veggie Omelet

Serve with two soy sausages, whole-wheat toast, and margarine with plant sterols.

Yield: 1 serving

¼ cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil

¼ cup jarred sweet red peppers (found in the condiment section of most supermarkets)

½ medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional

Cut tough stems off asparagus. Chop the tender portions of the spears into small pieces. Microwave in microwave-safe bowl with water until soft, about 2 minutes.

Heat oil in frying pan.

Add vegetables and saute over medium-high heat until cooked (onion is transparent).

Whisk egg whites together until a froth forms.
Add in egg whites and fry until omelet has reached desired consistency. Top with shredded cheese, cover, and continue heating until cheese has just melted.

Season to taste with salt and pepper if desired and serve warm.

Nutritional information per serving (1 omelet):
Calories: 261, 

Fat: 13 g, 

Cholesterol: 0 mg, 

Sodium: 840 mg, 

Carbohydrate: 8 g, 

Dietary Fiber: 2 g, 

Sugars: 2 g, 

Protein: 29 g

Mixed Vegetable Omelet

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Ingredients

• 1/2 cup(s) egg substitute
• 1/2 cup(s) mixed vegetables, frozen
• 1 ounce(s) cheese, Gouda

Preparation

Beat eggs and fold in 1/2 cup of mixed vegetables and Gouda cheese. Pour into heated skillet. Cook, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Using the spatula, lift and fold an edge of the omelet. Transfer omelet to a warm plate. 

Nutritional Info (Per serving):

Calories: 236, 

Saturated Fat: 5.8g, 

Sodium: 470mg, 

Dietary Fiber: 2g, 

Total Fat: 12g, 

Carbs: 7g, 

Cholesterol: 32mg, 

Protein: 23g

Carb Choices: 0.5

ROASTED VEGETABLE PIZZA

Prep Time: 15 mins

Cook Time: 45 mins

Total Time: 1 h

Ingredients

• 3 medium pepper(s), red, bell
• 1 medium onion(s)
• cooking spray, olive oil-flavored
• 16 ounce(s) whole wheat bread dough loaf, frozen
• 1/2 teaspoon pepper, red, crushed
• 1 cup(s) cheese, mozzarella, part-skim, shredded
• 1 cup(s) tomato(es), red or yellow, chopped
• 1 cup(s) cheese, queso fresco
• 2 tablespoon basil, fresh

Preparation

1. Halve sweet peppers, removing stems, membranes, and seeds. Place peppers, cut sides down, on a baking sheet lined with foil. Lightly coat onion strips with nonstick cooking spray. Place onion strips around peppers. Bake in a 425° oven for 10 minutes. Remove onions and set aside. Bake peppers for 10 to 15 minutes more or until skin is bubbly and browned. Wrap peppers in the foil; let stand for 15 to 20 minutes or until cool enough to handle. Using a paring knife, gently pull off the skin. Cut peppers into 1-inch-wide strips.

2. Meanwhile, lightly coat two 12-inch pizza pans with nonstick cooking spray. Divide bread dough in half. Pat half of the dough into an 11-inch circle in each pizza pan, building up edges slightly. Prick bottom of crust with a fork. Do not let rise. Bake in a 425° oven about 10 minutes or until browned. Remove from oven; cool on wire racks.

3. Lightly coat each crust with nonstick cooking spray; sprinkle with crushed red pepper. Top with mozzarella cheese, roasted peppers, roasted onion, and tomato. Sprinkle with queso fresco or feta cheese.

4. Bake in a 425° oven about 7 minutes or until cheese is melted and crusts are crisp. Sprinkle with basil or oregano.

 

Nutritional Info (Per serving):

Calories: 252, 

Saturated Fat: 1g, 

Sodium: 474mg, 

Dietary Fiber: 3g, 

Total Fat: 9g, 

Carbs: 32g, 

Cholesterol: 21mg, 

Protein: 14g

Exchanges: 

Vegetable: 0.5, 

Starch: 2, 

Lean Meat: 0.5

Carb Choices: 2

VEGETABLE PITA PIZZA

Vegetable Pita Pizzas

Prep Time: 10 mins

Cook Time: 13 mins

Total Time: 23 mins

Ingredients

• 2 large pita, 100% whole-wheat
• cooking spray
• 1/2 cup(s) assorted fresh vegetables (such as small broccoli or cauliflower florets, red sweet pepper strips, sliced fresh mushrooms, and/or chopped carrot)
• 1/4 cup(s) pizza sauce
• 1/4 cup(s) cheese, mozzarella, shredded

Preparation

1. Preheat oven to 400°F. Place pita bread rounds on a baking sheet. Bake for 5 minutes.

2. Meanwhile, coat an unheated small skillet with nonstick cooking spray. Preheat over medium heat. Add the vegetables; cook and stir until crisp-tender.

3. Spread pizza sauce on pita bread rounds; sprinkle with cooked vegetables and cheese. Bake for 8 to 10 minutes more or until light brown. Serve warm.

Nutritional Info (Per serving):

Calories: 113, 

Saturated Fat: 1g, 

Sodium: 291mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 20g, 

Cholesterol: 4mg, 

Protein: 5g

Exchanges: 

Vegetable: 0.5, 

Starch: 1, 

Fat: 0.5

Carb Choices: 1.5

RAVIOLI VEGETABLE SOUP

Ravioli Vegetable Soup

Ingredients:

1 tablespoon extra-virgin olive oil
2 cups frozen bell pepper and onion mix,
thawed and diced
2 cloves garlic, minced
1/4 teaspoon crushed crushed red pepper,
or to taste (optional)
1 28-ounce can crushed tomatoes, preferably fire-roasted
1 15-ounce can vegetable broth or
reduced-sodium chicken broth
1 1/2 cups hot water
1 teaspoon dried basil or marjoram
1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
2 cups diced zucchini, (about 2 medium)
Freshly ground pepper to taste


Directions:

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Makes 4 Servings (About 2 cups each)

Nutritional Info Per Serving: 
Calories: 264; 
Protein: 11 g; 
Sodium: 763 mg;
Cholesterol: 28 mg; 
Fat: 9 g; 
Fiber: 8 g
Carbs: 8.6 g

Exchanges: 
1 starch, 
2 vegetable, 
1 fat

Summer Vegetable Soup

Showcase summer's delicious bounty with a chilled buttermilk soup loaded with in-season vegetables and flavored with aromatic dill. This soup makes a great starter for just about anything you're putting on the grill for dinner tonight. If you have sweet, tender farm-fresh corn, use it raw. If your corn is a little starchy, blanch the ears in boiling water before cutting off the kernels.

3 cups buttermilk, chilled and well shaken
1 cup plain Greek yogurt, chilled
2 cups seeded medium-diced ripe tomatoes
2 cups fresh corn kernels
1/2 cup small-diced fresh fennel, plus chopped fronds if available
1/2 cup peeled, seeded, and small-diced cucumber
3 Tbs. finely chopped fresh dill; more for garnish
Kosher salt and freshly ground black pepper

---

Whisk the buttermilk and yogurt in a large bowl. Stir in the tomatoes, corn, fennel, cucumber, dill, 1 tsp. salt, and 1/4 tsp. pepper.
Season to taste with more salt and pepper.
Serve immediately or cover and refrigerate for up to 24 hours.
Serve the soup in chilled bowls, garnished with dill.

Variations

Try adding other herbs to the soup—basil or flat-leaf parsley would be particularly nice.

Serving Suggestions

Some toasty grilled bread makes a great side, and for even more fresh summer flavor, serve with Tomatoes and Burrata with Tapenade.

nutrition information (per serving):
Calories (kcal): 120; 

Fat (g): 4; 

Fat Calories (kcal): 35; 

Saturated Fat (g): 3; 

Protein (g): 6; 

Monounsaturated Fat (g): 1; 

Carbohydrates (g): 16; 

Polyunsaturated Fat (g): 0; 

Sodium (mg): 250; 

Cholesterol (mg): 10; 

Fiber (g): 2;

BAKED FISH EN PAPILLOTE W/ MIXED SPRING VEGETABLES

Baked Fish En Papillote with Mixed Spring Vegetables

Whole fish or fillets
Parchment paper - found in a roll in the plastic wrap section of supermarket (great kitchen tool so foods don't stick) OR foil
Lemon or orange
Olive oil
Oregano
Sea salt and freshly ground black pepper

A bag of steam in the microwave vegetables
1 tablespoon butter

- Cut a large sheet of parchment paper and place on kitchen counter. Paper will be folded over fillet so it needs to be double the size of your baking sheet.

- fold paper in half, place on baking sheet, open like a book, place a few thin citrus slices on right half of 'book' lay fish on top of citrus.

- squeeze some of the citrus over fish, place the slices on top, then drizzle the fish with olive oil, using about 2 tablespoons

- sprinkle fish with oregano, salt, and black pepper

- fold over the paper, and begin folding edges of paper over itself beginning at the fold and moving around the edges

- bake for 20 minutes

- when fish has five minutes left to bake, microwave vegetables toss with butter and salt in bowl

- remove fish, slit open parchment, transfer to plates with portion of vegetables

GREEK CHICKEN & VEGETABLE RAGOUT

Greek Chicken and Vegetable Ragout

The term ragout (French ragoût) refers to a main-dish stew.
The basic method of preparation involves slow cooking over a low heat. The potential ingredients are many; ragouts may be prepared with or without meat, a wide variety of vegetables may be incorporated, and they may be more or less heavily spiced and seasoned.

Prep Time: 40 mins

Cook Time: 4 h

Total Time: 4 h 40 mins

Ingredients

• 1 pounds carrot(s), cut into 1 1/4-inch pieces
• 1 pounds potato(es), (3-4 medium) yellow-fleshed, peeled and cut lengthwise into 1 1/4-inch-wide wedges-optional, **dont use this ingredient and lower the carb count
• 2 pounds chicken, thighs, boneless, skinless, trimmed
• 14 ounce(s) broth, reduced-sodium chicken
• 4 clove(s) garlic, minced
• 3/4 teaspoon salt
• 15 ounce(s) artichoke hearts, frozen, thawed, rinsed and quartered if large
• 1 egg(s)
• 2 egg yolk(s)
• 1/3 cup(s) lemon juice
• 1/3 cup(s) dill, chopped
• pepper, black ground, to taste

Recipe Tip:

Always buy broth in cardboard containers instead of cans

Preparation

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables.
2. Bring broth, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
3. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
4. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm.
5. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

Nutritional Info (Per serving):

Calories: 355, 

Saturated Fat: 3g, 

Sodium: 629mg, 

Dietary Fiber: 4g, 

Total Fat: 11g, 

Carbs: 27g, 

Cholesterol: 199mg, 

Protein: 34g

Carb Choices: 2

CARAWAY CHICKEN & VEGETABLE STEW

Caraway Chicken and Vegetable Stew

Prep Time: 45 mins

Cook Time: 50 mins

Total Time: 1 h 35 mins

Ingredients

• 3 pounds chicken, thighs
• 3 3/4 cup(s) water
• 2 teaspoon bouillon, chicken
• 1 teaspoon salt
• 1 teaspoon caraway seeds, crushed
• 1/4 teaspoon pepper, black ground
• 8 ounce(s) beans, green, trimmed and cut into 2-inch-long pieces
• 2 medium carrot(s), cut into 3/4-inch chunks
• 2 stalk(s) celery, bias-cut into 1/2-inch-thick slices
• 2 cup(s) mushrooms, shiitake, crimini, oyster, and/or button mushrooms, sliced
• 1 cup(s) onion(s), pearl, peeled
• 1/4 cup(s) flour, all-purpose
• 1/4 cup(s) water, cold

Preparation

1. In a 4-quart Dutch oven, combine chicken, the 3 3/4 cups water, the bouillon granules, salt, caraway seeds, and pepper. Bring to boiling; reduce heat. Cover and simmer for 40 minutes. Stir in green beans, carrots, celery, mushrooms, and pearl onions. Return to boiling; reduce heat. Cover and simmer about 10 minutes or until chicken is tender.

2. Remove chicken pieces from the stew; set aside to cool slightly. When cool enough to handle, remove meat from bones; discard bones. Cut up the meat; add to vegetable mixture in Dutch oven. In a small bowl, combine the 1/4 cup cold water and the flour; whisk until smooth. Add to stew. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.

Nutritional Info (Per serving):

Calories: 229, 

Saturated Fat: 1g, 

Sodium: 783mg, 

Dietary Fiber: 4g, 

Total Fat: 5g, 

Carbs: 18g, 

Sugars: 3g, 

Cholesterol: 107mg, 

Protein: 28g

Exchanges: 

Vegetable: 3, 

Lean Meat: 3

Carb Choices: 1

ITALIAN SAUSAGE & VEGETABLE PUFF

Italian Sausage & Vegetable Puff

 

With our busy lives, we look for simple dishes that are versatile. This dish is called a strata in Italy and works for breakfast, brunch, lunch, or supper and can feed a crowd! I bake it on a Sunday morning when the kids and grandkids are visiting and pair it with a big bowl of fresh fruit salad so we can to sit on our patio and enjoy good food and family. Made for supper, I have plenty of leftover squares to gently reheat in our office microwave for weekday lunches.

8 ounces Jimmy Dean Italian Sausage
1 medium red or orange bell pepper, diced
1 medium onion, diced
8 large eggs, well beaten
½ cup milk
One, 15-ounce container part skim milk ricotta
1/2 cup Bisquick baking mix - I buy an small serving envelope instead of a box
One, 15-ounce can quartered artichoke hearts, well drained
2 cups shredded Italian Blend cheese – most stores carry three and four cheese blends
1/2 teaspoon Italian seasoning, or 1 tablespoon fresh chopped basil or parsley
1 teaspoon sea salt
Non-stick vegetable cooking spray

Preheat oven 325°.

In a large nonstick skillet, sauté the sausage, peppers and onion over medium heat until meat is no longer pink and vegetables are tender; drain off any fat and set aside.

In a large bowl, using an electric hand mixer beat the eggs until thick and lemon colored – blend in the milk, ricotta, and Bisquick. Fold in the cooled cooked sausage and vegetable mixture, artichokes, cheese, Italian seasoning, and salt. Pour into a 13 x 9 inch baking dish coated with vegetable cooking spray – OR divide mixture between twelve large muffin cups.

Bake for 30 to 35 minutes, until a knife inserted near center comes out clean. Allow to cool for 15 minutes before cutting into 12 squares (divide into 4 along the long side of pan and divide by 3 along short side of pan)

12 Servings
Per Serving:
247 Calories;
19 g Protein;
9 g Tot Fat;
10g Carb;
2 g Fiber;
273 mg Calcium;
2 mg Iron;
706 mg Sodium;
226 mg Cholesterol

SWISS VEGETABE BAKE

Swiss Vegetable Bake

Preparation time: 15 min 
Servings: 12
Cooking time: 45 min

Ingredients:
2 cups Swiss cheese, shredded
2 lb frozen mixed vegetables, such as broccoli, cauliflower, and carrots, thawed
1/2 tsp pepper
2 cans condensed cream of chicken soup
2/3 cup sour cream
6 oz fried onions
Cooking Directions:
Preheat oven to 350°F. Combine first 3 ingredients in a bowl. Add vegetables, 1-1/2 cup cheese and half the onions. Spoon into a 3-quart shallow baking dish. Cover and bake 40 minutes, or until vegetables are tender. Stir. Sprinkle remaining cheese and onions over vegetable mixture. Bake 5 minutes more or until onions are golden.

Nutrition Facts

Calories 190

% Calories From Fat 52.1%

Total Fat 11g

Saturated Fats 5.7g
Mono-unsaturated Fats 3.1g
Poly-unsaturated Fats 0.9g
Cholesterol 26mg
Sodium 400mg

Total Carbohydrates 15g

Dietary Fiber 3.3g
Sugar 2.9g

Protein 8.6g

MARINATED GRILLED VEGEABLES

 

Ingredients

6 small onions, halved
4 medium carrots, cut into 1-1/2-inch chunks
1/3 cup olive oil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon dried marjoram
Dash pepper
6 pattypan or sunburst squash
1 medium zucchini, cut into 1-inch chunks
1 medium green pepper, cut into 1-inch pieces
1 medium sweet red pepper, cut into 1-inch pieces

Cooking Instructions

In a large saucepan, cook onions and carrots in water for 10 minutes or until tender; drain. In a large bowl, combine oil and seasonings. Add the vegetables; stir to coat. Cover and refrigerate for at least 1 hour.
Drain, reserving marinade. Place vegetables on a grill rack or thread vegetables alternately onto skewers. Cover and grill over medium heat for 15-20 minutes or until tender. Turn and baste with reserved marinade three times.

Servings Per Recipe: 6

• 97 calories
• 6 g fat (0 saturated fat)
• 0 cholesterol
• 28 mg sodium
• 11 g carbohydrate
• 0 fiber
• 2 g protein
• Diabetic Exchanges: 2 vegetable
• 1 fat