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Conference rocks::weight_control

Title: Weight Loss and Maintenance
Notice:**PLEASE** enter notes in mixed case (CAPS ARE SHOUTING)!
Moderator:ASICS::LESLIE
Created:Tue Jul 10 1990
Last Modified:Tue Jun 03 1997
Last Successful Update:Fri Jun 06 1997
Number of topics:933
Total number of notes:9931

218.0. "VEGETABLE Recipes" by CSSE32::BELLETETE (was known as - Rachelle Aubut) Tue Feb 02 1988 16:06

This note is dedicated to vegee recipes and I'll start by including the 
following:


    BASIC VEGETABLE SOUP
		from the bloomingdale's eat healthy diet

    3-4 stalks celery, chopped 		1-16 oz. can whole tomatoes, packed
    1 large Bermuda onion, chopped		in puree
    1-2 cloves garlic, minced		Seasonings to taste: thyme, marjoram,
    2 carrots, grated				basil or oregano, 1/2 tsp.
    3 cups coarsely chopped		6 cups liquid (use vegetable stock,
      zucchini, broccoli or			water, tomato juice, and/or
      cauliflower, or a				defatted beef or chicken
      combination				broth, or a combination.


    You can't make a mistake with vegetable soup.  Any combination of
    vegetables will work.  The liquid should just cover the cut-up
    vegetables.  Simmer all ingredients 1 1/2 hours, or longer.  Season
    to taste.  If you want, you can puree in a blender to thicken.  Add
    leftover vegetables as you have them.
    
    Serves 6-8.

    Nutritional information (based on 7 servings)

	Calories:	75
	Protein:         3 g.
	Carbohydrate:   15 g.
	Fat:		 0 g.


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

    RATATOUILLE         
		from the bloomingdale's eat healthy diet

    1 Bermuda onion, thinly sliced	1 16 oz. can whole tomatoes, packed
    1/3 cup water                 		in puree
    1/3 cup wine             		2 cloves garlic, minced              
    1 eggplant, cut in 1 inch cubes	1/2 tsp. oregano
       (don't peel!)       		1/2 tsp. basil                     
    1 green pepper, sliced in strips	1/4 tsp. ground pepper
    1 red pepper, sliced in strips	Juice of 1/2 lemon
    2-3 zucchini, sliced in 1 inch	Salt to taste, if desired
        rounds


    Saute onion in water and wine until wilted and the liquid is mostly
    absorbed.  Add the eggplant and peppers and toss quickly.  The eggplant
    will give up some water, so it's okay if it seems dry at first.  If you
    need to, add a bit more water and wine.  Add the zucchini and saute a
    few minutes longer.  Then add the rest of the ingredients and simmer,
    covered, for 30 minutes.  Remove cover, turn up heat, and reduce sauce
    by letting it boil down, generally about 10 minutes.  This will serve
    two as a main dish, more as a side or luncheon dish.

    Ratatouille is great hot, it's delicious cold, as a salad (add 1 Tbsp.
    vinegar per serving).  It's good over pasta.  On "Stabilization", you
    can mix it in with ziti and crumbled feta cheese and bake it in a  
    casserole.

    Nutritional information (1/2 recipe)

	Calories:      123
	Protein:         6 g.
	Carbohydrate:    0 g.
	Fat:		 0 g.


T.RTitleUserPersonal
Name
DateLines
218.1Orange Juice CarrotsTLE::TLE::D_CARROLLA woman full of fireThu Aug 15 1991 07:4824
    Anyone got any additions to this?  My roommate and I are desperate for
    veggie ideas!  We are terribly bored of the same old veggies cooked the
    same old way.  Would love to find a recipe for gazpacho!!!  Also what
    interesting things can you do with cooked spinach?
    
    Here's what I did tonight...
    
    Peel 5 carrots, and sliced them up (slices about 1/4 inch)
    Put about two tablespoons orange juice concentrate, about the same
    amount Dry white cooking wine, a teaspoon or two diet margarine
    and about a quarter cup water.
    
    Put the carrots in the liquid, covered, and simmered for about 10 minutes.
    (i like veggies al dente - do them to your taste.)  One warning
    though - make sure there is enough water so that the carrots
    don't scorch, especially if you like your carrots cooked softer
    than I like mine.
    
    My roommate, who doesn't like cooked carrots at all, really like these.
    
    (Oh, this serves about three, so I guess that's what, 1 veg exch, 1/2
    fat exch and 1/2 fruit???)
    
    D!
218.2Grilled veggiesRANGER::PESENTIOnly messages can be draggedThu Aug 15 1991 16:0024
Try grilled or baked carrots!

Wash them, but do not peel.  Give each carrot a quick spray of Pam or wipe with 
a napkin dipped in olive oil.  Bake until they can be pierced with a fork.  Or,
even better, grill them on a barbeque.  They end up tasting sooo sweet!  This is
especially good for those giant carrots.  Put them on the grill with the thin 
end near the edge and the thick end over the hot part.

This can also be done with 1" diameter zucchini sliced in half lengthwise.  I 
dust them with garlic powder or Mrs. Dash after oiling.  And grill for a few
minutes.

Other veggies that are great on the grill are scallions, onions, new potatoes on
skewers, summer squash, small eggplants, peppers (seeded and quartered), sweet
potato slices, fennel bulbs (quartered), celery (quarter a small bunch), and 
lots more.  You can marinate them with your favorite low cal salad dressing,
but they do lots better if you oil them just a little before they go on the 
grill.  The bigger and harder, the longer they will take.

Another idea is to grill a variety of veggies using different colors and 
textures, then arrange on a warm platter and drizzle with a few tablespoons of
low cal Italian or Caesar Salad dressing.  Also grill a few sprigs of herbs like
sage, rosemary, or basil (best to leave these to cook on top of the veggies).

218.3easy, cheap, lo-cal, yummy eggplant recipe(s)TLE::TLE::D_CARROLLa woman full of fireThu Mar 12 1992 19:2132
    This one is from Madhur Jaffrey's Indian Cooking cookbook, modified by
    myself (she suggests frying in 3/4 inch oil - NO WAY!)
    
    Mind you, I have always hated eggplant.  But I recently made an
    eggplant parmesan I like, so I thought I'd give this recipe a chance. 
    It was delicious and it felt like I was eating junk food - they are
    salty, spicy and sort of sweet.
    
    
    Fried Spiced Eggplant
    
    1/2 medium eggplant, cut into 3/4 inch slices
    1/2 tsp salt
    1/4 tsp cayenne pepper (adjusted according to taste)
    1/2 tsp turmeric
    
    Mix the spices together.  Spray large non-stick fry pan liberally 
    with Pam.  Spray the eggplant slices lightly with Pam, and sprinkle the
    spice mixture evenly over the pieces.  Heat the pan well, and then add
    the eggplant.  Fry until golden-brown spots on the fried side, then
    flip.  Fry until "done".  (The longer you cook them, the softer they
    get...anywhere from a meaty, chewy texture to melt-in-your-mouth soft.)
    
    Serve hot straight from the pan.  (Jaffrey suggests serving with lemon
    slices.  I didn't try that, but will.)
    
    ------------
    Since I had such success with that, I tried different spices, for a
    different but equally good effect, using 1/2 tsp salt, 1/2 tsp oregano,
    1/2 tsp basil, 1/2 tsp majoram and a dash of garlic powder and cayenne.
    
    
218.4cabbage and onions (better than it sounds!)TLE::TLE::D_CARROLLa woman full of fireThu Mar 12 1992 19:3229
    Something I cooked up to get rid of leftover cabbage and actually liked
    it so much I went out and bought more cabbage...
    
    (I'm working on methods of cooking vegetables that I traditionally
    dislike in ways I like them.)
    
    (I never actually *measure* any spices, etc, that I cook with, so the
    numbers are estimates.)
    
    Cabbage and Onions
    ------------------
    
    1/4 med. head cabbage, sliced into broad (3/4 inch) strips
    1 large onion, thickly sliced
    3 Tbs mustard (I used the bold-n-spicy variety)
    1/4 cup cider or white wine vinegar
    water
    1 heaping tsp cornstarch
    enough oil to saute
    dash of bitters (optional)
    salt + pepper to taste
    
    Saute the onions until just translucent, then add the cabbage and saute
    for a couple minutes more.  reduce the heat to "simmer", add the
    vinegar, mustard and a little bit of water, stir, cover, simmer until
    mostly done.  (How long depends on whether you like your cabbage
    crunchy or mushy...I like it more towards the former and it's about 5
    minutes.)  Mix the cornstarch well with some water, stir in to the
    cabbage mixture, cook for a few more minutes, and serve.
218.5this is not your mother's spinachTLE::TLE::D_CARROLLa woman full of fireThu Mar 12 1992 19:3718
    Still on the theme of vegetables I used to hate...
    This isn't so much of a *recipe* as a cooking suggestion.
    
    Fill a pot with fresh leaf spinach (if you buy the kind with the roots
    still attached, leave the roots on but wash them VERY well a couple of
    times or you'll get grit.  ic.)  It cooks down a lot, so make about 4
    times as much as you think you really want (I eat 4 ounces at a
    serving.)  Add about a Tbs of water and a Tbs of Balsamic vinegar
    (great stuff) and salt and pepper to taste.  Cover and cook on low for
    about 5 minutes, until the spinach reaches the consistency you like. 
    (More like 10 minutes if you like it mushy.)
    
    I always thought spinach meant that slimy green stuff that comes frozen
    in blocks.  It doesn't, and the two hold *nothing* in common other than
    their color.  Don't bother with frozen.
    
    Diana
    
218.6the joys of spaghetti squashTLE::TLE::D_CARROLLa woman full of fireThu Mar 12 1992 19:4417
    Last one in a series.  Aren't you all relieved?  :-)
    
    Question for anyone: is spaghetti squash considered a bread or a
    vegetable by WW?  A few years ago it was a veg, but it tastes
    suspiciously starchy to me...
    
    This one's easy.  To cook a spaghetti squash, cut it in half
    lengthwise, put the halves in a baking dish cut side down, add 1/2 inch
    water, and bake at 350 for 45 minutes...then scoop it out of the
    shells.  It's great added to salads, used as "spaghetti" with tomato
    sauce, etc.  
    
    The best way I've had it, though, is to take about 1 cup of it, add 2
    Tbs WW Caeser Salad Dressing, 2 Tbs grated Romano cheese, a healthy
    sprinkling of fresh ground pepper and a little salt.  Toss and serve.
    
    Diana
218.7Mayo calls it a starchMCIS5::CORMIERThu Mar 12 1992 20:164
    re. 6, spaghetti squash
    Don't know about WW, but the Mayo Clinic diet considers it a starch,
    along with corn and peas.
    Sarah
218.8Some bread on the side, then?STAR::LEWISFri Mar 13 1992 18:325
    Current WW calls spaghetti squash a vegetable. I asked about sugar-snap
    peas and they're a vegetable too! Yum!
    
    Sue
    
218.9roasted and stir-fried veggies w/ herbsGOLLY::CARROLLthe stillness shall be the dancingThu Apr 29 1993 19:4747
    Both these recipes aren't really recipes but improvisations with
    whatever veggies are in the house and whatever seasoning I'm in the
    mood for.  Times, amounts, etc are estimated from my latest successes.
    
    Roasted Herbed Veggies
    
    1 red pepper, cut in large strips
    3 small onions, quartered
    1 small eggplant, peeled + cubed
    1 cup large mushrooms
    [optional: 2 medium new red potatoes, cut in thin wedges]
    2-4 T white wine
    italian seasoning (or parsley, oregano, marjoram, basil, rosemary) to 
    	taste
    garlic powder, salt + pepper to taste
    
    Spray baking pan with cooking spray, place veggies in single layer in
    the bottom.  Sprinkle veggies with a little white wine and liberally
    with herbs/seasoning.  Roast at 350 until done (peppers are soft,
    onions are transluscent and sweet, eggplant is not chewy), maybe 30
    minutes.  Toss veggies at least once during cooking time, and add more
    wine if necessary (if it gets totally dry, veggies will burn on to the
    pan...but it shouldn't be too wet or they will taste boiled instead of
    roasted.)
    
    ----------------------
    
    Italian "Stir-fried" Veggies
    
    1 sm onion, halved and cut in wide slices
    1 large carrot, cut in thin diagonal slices
    1 sm red pepper, sliced
    1 cup broccoli, cut in small florets
    1/2 c sliced mushrooms
    2 cloves garlic, minced
    1 tsp oil
    balsamic vinegar
    salt, pepper, basil, oregano, marjoram to taste
    dash of tabasco (pepper sauce)
    
    Heat oil in a non-stick pan on medium.  When hot, stir in garlic for
    about 30 seconds.  Add the remaining vegetables, one type at a time, in
    the order of how long they take to cook: onions, carrots, broc.,
    peppers, mushrooms, then the seasonings.  Stir frequently.Total time 
    about 10 minutes - test to acheived desired tenderness of veggies.  
    If necessary, add water by the tablespoon as it cooks.  Sprinkle with
    balsalmic vinegar and/or red wine.
218.10"dry-fry" sesame/garlic green beansGOLLY::CARROLLthe stillness shall be the dancingThu Apr 29 1993 19:5417
    This has become a favorite of mine, when I have a few extra fat
    exchanges to spare... (it also works with broccoli, and takes less
    time.)  
    
    1-2 tsp oil
    a "whole lot" of green beans, trimmed and cut into 1 inch pieces
    2-4 (or more!) cloves garlic, finely minced
    1 tsp sesame seeds
    a few dashes soy sauce
    [optional: a dash of oriental sesame oil]
    
    Heat oil in non-stick pan.  Stir-fry garlic and sesame until browned
    (about 1 minute).  Add green beans and stir-fry until desired texture
    (it takes a while - frying this way ends up with sort of chewy/crunchy
    - but not *too* crunchy).  For quicker results, partially cook the
    green beans in the microwave or by par-boiling first.  Add soy sauce
    and sesame oil and cook until the moisture evaporates and serve.