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Category: Vegetarian

Ethnicity > Italian 0

Italian Pizza Pomodoro

Serves: 3, 2 slices each Approximate costs per serving: $2.00 per slice; Approximately $12.00 per complete meal 3 to 4 roma or plum tomatoes, sliced into thin rounds, ends discarded 7.5 ounces/200 grams/2 cups part-skim mozzarella, shredded 3 tablespoons grated parmesan cheese 5 ounces/130 grams pizza sauce 1 thin, whole-wheat pizza crust 1/2 teaspoon dried oregano leaves 1 tablespoon freshly […]

Ethnicity > Greek 0

Greek Fassoulada

Chock full of vegetables and beans, this Greek soup is a wonderful main-course soup for a really cold day-and as a bonus, you just toss everything in together. Serves 4 1 large onion, coarsely chopped 2 carrots, sliced 2 leeks, sliced 2 celery ribs, sliced 4 garlic cloves, sliced 14 ounce can chopped tomatoes 2 tablespoons tomato paste 2 bay […]

Stews 0

Broccoli Cheese Soup #2

This entree soup has all the creaminess you expect, but with less saturated fat and sodium. Serve it with a crusty whole-grain roll. Serves 4 2-1/2 cups fat-free,low-sodium chicken broth 6 ounces chopped broccoli or 10 ounces frozen chopped broccoli, thawed 1 medium carrot, chopped 1 medium rib of celery, chopped 1/4 teaspoon salt 1/8 teaspoon black pepper 1/8 teaspoon […]

Stews 0

Bean and Barley Soup

This tasty, quick soup contains many good-for-you ingredients, including barley, beans and tomatoes. These provide high fiber, heart-friendly folic acid and lots of iron in your blood, and all with a reasonable amount of fat, extremely important for your overall health. 5 servings II Prep time: 10 minutes II Cook time: 13 minutes 1 tablespoon canola or soybean oil 2 […]

Stews 0

Broccoli Cheese Soup

Soy protein, in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease. Research suggests that when about 25 grams of soy protein is eaten daily from soy foods, blood cholesterol levels tend to drop. This yummy soup is a great start, containing about one-third of the 25 daily grams in one serving. 6 servings […]

Ethnicity > Italian 0

Italian Broccoli Spaghetti – Broccoli Spaghetti Italiani

Makes 4 servings II Start to finish: 25 minutes 6 ounces dried spaghetti 3 cups broccoli florets 15 to 19 ounce can cannellini beans (white kidney beans), rinsed and drained 10 ounce container refrigerated light Alfredo sauce 3 cloves garlic, minced 1/2 cup croutons, coarsely crushed 1/4 teaspoon crushed red pepper flakes Olive oil Cook pasta according to package directions; […]

Ethnicity > Italian 0

Eggplant Lasagna – Lasagne alle Melanzane

  Makes 12 servings 2 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced 1 tablespoon Italian seasoning 2 cans (14-ounces each) diced tomatoes 1 small eggplant, peeled and cut into 1-inch pieces 1/4 teaspoon salt 1 container (16 ounces) light silken tofu, drained 2 large eggs 1 cup (4 ounces) grated Parmesan cheese 9 no-boil lasagna noodles […]

Vegetarian 0

Easy Macaroni and Cheese with Broccoli

Here’s a tasty, streamlined mac and cheese that’s as easy to assemble as the ubiquitous boxed dinners sold in supermarkets – and a far better nutritional choice. Makes 4 servings 3 tablespoons all-purpose flour 2 cups low-fat (1%) milk 1-1/2 cups shredded lower-fat (<20% M.F.) Cheddar cheese 1/4 cup freshly grated Parmesan cheese 1/2 teaspoon dry mustard 1/8 teaspoon cayenne […]

Beverages & Ices 0

Indian Mango Lassi

In India, variations on this yogurt drink are popular for any time of the day. This version should be a regular on your breakfast menu. Serves 4 2-1/2 cups non-fat natural yogurt 2 mangoes, coarsely diced 2 tablespoons bran 3 tablespoons pomegranate seeds 1 tablespoon honey 12 ice cubes In smoothie machine or food processor, process all the ingredients (except […]

Breakfasts & Brunches 0

French Cheddar and Vegetable Crustless Quiche – Français Cheddar et Quiche aux Légumes

Whether you serve this quiche for a weekend brunch or a weeknight dinner, you’ll appreciate the simple preparation. Prepare it with tomato soup for a lovely contrast. Ethnicity: French Serves 6, 1 wedge per serving II Preparation time: 12 minutes II Cooking time: 40 to 45 minutes II Standing time: 5 minutes Cooking spray 3 large eggs 3 large egg whites 1/2 cup […]

Ethnicity > Italian 0

Italian White Pizza – Pizza Bianca

Makes 8 servings 1 tbsp, plus 2 tsp olive oil 1 garlic clove, minced 1 package refrigerated ready-to-bake pizza crust dough (10 ounces) 5-1/4 ounces part-skim mozzarella cheese, shredded 2 tsp grated Parmesan cheese 1 tsp chopped fresh parsley 1/8 tsp oregano leaves 3/4 cup part-skim ricotta cheese Preheat oven to 400 F. In small saucepan heat oil; add garlic […]