|
1. Lasagna-rolls-spinach-ricotta recipe
2. Baked-macaroni recipe
3. Sweet-potato-squash-pear-casserole recipe
4. Bean-burgers-4 recipe
The following is taken from http://www.free-weight-loss-resources.com/
Lasagna-rolls-spinach-ricotta
recipe
Date: Fri, 11 Apr 1997
20:49:06 -0700
From: marwebb@juno.com (Margaret A
Webb)
8 lasagna
noodles
1/3 cup eggbeaters
2 10-ounce packages frozen chopped spinach, cooked according to package
directions, and squeezed dry
8 oz. Fat-free ricotta cheese
1/4 cup fat-free Parmesan cheese
3 cloves garlic, minced
1/4 tsp freshly ground black pepper
1/8 tsp nutmeg
3/4 tsp grated orange zest, divided
1-1/2 cups canned crushed tomatoes
2 tsp flour
1/2 tsp salt
1/4 tsp sugar
1/4 tsp cinnamon
Cook lasagna noodles
according to package directions. Be careful not to overcook ¡V they must
be firm to hold their shape when you roll them. Cover with cold water to
stop the cooking. When cool enough to handle, remove noodles from the water,
lay out on clean towel, and cover with another towel until you¡¦re ready
to fill them.
In a large bowl, combine the egg substitute, spinach, fat-free ricotta,
fat-free Parmesan, garlic, pepper, nutmeg and 1/4 tsp of the orange zest.
Divide into 8 equal portions (approximately 1/2 cup each) onto a sheet of
waxed paper.
Then lay a noodle on your work surface with short end facing you. Spread
one portion of the filling down the center, and roll it up. Place seam side
down in an 8¡¨x 8¡¨ baking pan that has been lightly sprayed with Pam and
wiped over with a paper towel. Repeat with the rest of the noodles and filling.
The eight noodles fit nicely into that size pan.
back to top
Baked-macaroni recipe
Date: Sun, 15 Feb 1998 18:11:45 PST
From: Julie Haney (jkhaney@hotmail.com)
1 box (8
oz) whole-wheat rigatoni
1 jar (26 oz) fat-free pasta sauce (We used chunky mushroom)
1 can (14 1/2 oz) ready-cut diced tomatoes
1 bag (16 oz) frozen broccoli, red pepper, onion, and mushroom mixture
(or similar veggie mixture)
1 pkg(frozen broccoli florets
1/2 bag (12 oz size0 frozen pre-browend all-vegetable burger crumbles
1 tsp dried basil
1/4 tsp fennel seeds
1 bag (4oz) shredded non-fat mozzarella
1. Preheat oven to 400
degrees. Cook pasta according to package directions; drain.
2. Combine pasta and remaining ingredients in a 9x13-in. baking dish: bake
until heated through, about 20 minutes. Serves 6 (1 1/2 Cups each)
The fennel seeds give the soy burger a real sausage taste. This looks as
good as it tastes.
back to top
Sweet-potato-squash-pear-casserole
recipe
Date: Mon, 03 Nov 1997 19:06:14 -0500
From: Peter Denholm (pjemme@ibm.net)
6 1/2 cup
peeled cubed sweet potato (about 2 lbs.)
4 1/2 cup peeled cubed butternut squash (about 1 1/2 lbs.)
2 2/3 cup peeled chopped pear (about 1 lb) (I used about 4 pears)
1/2 cup sugar
1/3 cup evaporated skim milk
1 t. ground cinnamon
1/2 t. ground nutmeg
1 t. vanilla extract
3/4 c. fat-free granola without raisins
1/4 c. firmly packed brown sugar
Place sweet potato and
squash in a large Dutch oven, and cover with water; bring to a boil. Reduce
heat, and simmer, uncovered, 20 minutes or until tender. Drain well; set
aside.
Sautee pear (I used apple juice) until tender.
Preheat oven to 350 F.
Place squash mixture, pear, sugar, and next 5 ingredients in a food processor;
process until smooth. Spoon mixture into a 11 x 7 (I needed a 9 x 13) baking
dish coated with cooking spray.
Place low-fat granola and brown sugar in a small heavy-duty zip-top plastic
bag. Seal bag, and crush mixture with a rolling pin. Sprinkle granola mixture
over casserole. Bake, uncovered, at 350 F. for 30 minutes, or until topping
is golden. Yield: 12 1/2 c. servings.
back to top
Bean-burgers-4 recipe
Date: Tue, 21 Mar 95 12:58:57 PST From: Jessica Shawl - MPG ~
Makes 6
5-inch burgers 1/2 cup minced green onions
1 1/2 tablespoons minced garlic
2 tablespoons white wine or veg stock
1 29-oz can cooked drained pinto beans
3/4-cup cracker meal
2 egg whites or vegan sub
1/2 cup chopped fresh parsley
2 tablespoons seasoned rice vinegar
1/2-teaspoon Spike seasoning powder or A Little Italian
Preheat the oven to
350 degrees.
In a small nonstick saute pan, braise the onions and garlic in the white
wine until soft.
In a medium bowl, combine the sauteed onions and garlic, beans, cracker
meal, egg whites, parsley, vinegar, and seasoning powder. Mash well with
a fork or potato masher until blended but not entirely smooth. On a parchment-lined
nonstick baking sheet, drop the mixture by 1/2-cup amounts and flatten gently
with a spoon to form 6 5-inch "burgers." Bake for 25 minutes, or until set
and beginning to brown lightly.
back to top
|
