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Scarsdale Diet Recipes

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Vegetable Recipes

Marinated vegetables
Wednesday lunch - International "French"

MARINATED VEGETABLES
1/2 cup sliced zucchini
1/2 cup sliced string beans, cooked, well drained
1/2 cup green pepper, cut into strips
2 small cooked white onions
1/2 lemon cut into thin slices
Marinade:
1 cup chicken broth 2 tbs dry white wine (optional)
2 tbs lemon juice
1 garlic clove, crushed
1/4 cup chopped parsley
1/2 tsp. dry thyme
1 tsp. Worcestershire sauce
Salt and pepper
Stir all the ingredients together for marinade. Bring to a boil.
Reduce temperature and simmer 30 minutes.
Have vegetables ready and attractively arranged on a platter.
Pour half of marinade on vegetables.
Cover with aluminum foil or plastic wrap. Refrigerate until serving time.
Taste; add more marinade if necessary.
Garnish with lemon slices and serve.
The marinade will keep for a few days in the refrigerator.
Serves one.

Ratatouille
Monday Dinner - Vegetarian

RATATOUILLE
2 medium onions, sliced thin
2 medium green peppers, sliced thin
1 large clove garlic, crushed
1 medium eggplant, peeled and cut into 3/4 inch cubes
2 medium zucchini, cut crosswise into 1/4 inch slices
5 medium tomatoes, peeled and chopped
2 tsp. salt
Pepper to taste
1/2 cup sliced pimento stuffed olives
Coat heavy saucepan with no-stick vegetable spray.
Saut onions, green peppers, and garlic until onions are slightly cooked.
Add all other ingredients except parsley & olives, cover and simmer 25 to 30 minutes until vegetables are crisp but tender. Stir in parsley and cook 5 to 10 minutes longer, until mixture reaches thickness you like, stirring occasionally. Add olives. Serve hot or chilled. Serves 4 to 6.

Stewed Vegetables
Friday Dinner - Vegetarian

STEWED VEGETABLES
1 cup chopped onions
1 pound tomatoes
1 teaspoon seasoned salt
Dash of sugar substitute
Pinch of pepper
1/2 cup uncooked potato cubes OR 1 oz. soybeans, half cooked
1/2 cup fresh green beans
1/2 cup sliced carrots
Grated Parmesan cheese (optional)
Coat medium saucepan with no-stick vegetable spray and saut onions until transparent, stirring to prevent sticking.
Loosen tomato skins by spearing with fork and dipping them into boiling water cool slightly and slip skins off.
Cut tomatoes into eighths and add to onions with salt, sweetener and pepper. Simmer covered for 20 minutes. Add potato (or half-cooked soybeans), green beans and carrots; cover and cook 20 minutes longer until tender.
Serve sprinkled with Parmesan cheese, if you like.
Serves 2 to 3.

Zucchini Stew
Thursday Dinner - International "Italian"

ZUCCHINI STEW
1/2 small zucchini, sliced thin
1 tbs beef broth
1 tbs tomato juice
1 tsp. dry thyme, mixed with
1 tsp. dry oregano
1 tsp. chopped onion
Salt and pepper
Pour beef broth and tomato juice into the bottom of a small casserole.
Add zucchini slices, herbs, onion and seasonings. Cook at low heat for 30 minutes.
Serve hot. Serves one.

Chow Mein
Sunday Dinner - Vegetarian

CHOW MEIN
A few, or all, of the vegetables may be used.
Adjust quantities accordingly.
1/4 cup slivered almonds
1 onion, sliced thin
1 cup celery, sliced diagonally
choice of:
1/2 cup bamboo shoots (canned, drained)
1 small white turnip, sliced thin, cut into strips
1/2 green pepper, diced
1/8 teaspoon powdered ginger (or 1/4 tsp. minced ginger root)
choice of:
1 can water chestnuts, drained, sliced
1 cup bean sprouts
1 cup snow pea pods, fresh if available, or frozen, drained
1/2 pound mushrooms, sliced
1 tablespoon cornstarch
1 cup water
2 tablespoons no-sugar soy sauce
Strips of pimento
1 cup cooked rice
Coat a large skillet or a wok with no-stick vegetable spray and saut almonds,
sprinkled with a little salt, until toasty. Remove almonds. Add sliced onion, cook 2 minutes, stirring.
Add celery, bamboo shoots, turnip, pepper and ginger and cook 2 minutes, stirring. Add water chestnuts, bean sprouts, peapods and mushrooms; again, cook 2 minutes, stirring. Mix cornstarch with water and add to vegetables with the soy sauce. Turndown heat and simmer all together 8 to 10 minutes. Add almonds and season to taste. Serve over hot rice and top with pimento strips.
Serves 3 to 4.

Apple-Nut Acorn Squash
Tuesday Dinner - Vegetarian

APPLE-NUT ACORN SQUASH
1 acorn squash
1/2 tsp. salt
1 medium apple, chopped
1/2 tsp. lemon juice
5 whole pecans or walnuts, chopped
1 pecan or walnut, halved
1 tsp. artificial brown sugar sweetener
Preheat oven to 400 degrees. Cut acorn squash into halves lengthwise and scrape out seeds and fiber.
Place halves in baking pan with cut sides down and pour 1/2 inch of water into pan around them. Bake 20 minutes, or until just tender. Pour off water. Sprinkle salt into squash halves, fill them with a mixture of the chopped apple, chopped nuts, and lemon juice. Sprinkle sweetener over the tops of the filled halves. Return to oven and bake 10 minutes, or until filling is piping hot. Serve with 1/2 nut centered on each half.
Serves 1 or 2.


Hawaiian Fruit-Nut Squash
Wednesday Dinner - Vegetarian

HAWAIIAN FRUIT-NUT SQUASH
1 package mashed squash, frozen (without butter), thawed
1/2 tsp. salt, or more, if needed
2 tbs. low-fat sour cream
1/2 cup pineapple chunks, packed in water or own juice, drained
1/2 cup orange segments or Mandarin oranges, canned without sugar, drained
6 walnut or pecan halves, chopped or whole
Chopped mint
Preheat oven to 350 degrees. Beat together mashed squash, sour cream and salt. Add pineapple chunks and orange segments. Put mixture into a small casserole and heat in oven for 15 minutes, or longer, until very hot.
Place chopped nuts or nut halves on top of casserole. Sprinkle a little chopped mint on top.
Serves 2.

Artichoke Proven¨al
Wednesday Dinner -International "French"

ARTICHOKE PROVENAL
4 Artichoke hearts (packed in water, well drained)
1/4 cup green salad, any kind, shredded
1 tbs chopped parsley
1 tsp. dry oregano
Garlic powder to taste
Salt and pepper
1/2 cup cooked peas (cooked in water, well drained)
Coat a small heavy bottomed casserole with nonstick vegetable spray.
Add artichoke hearts, salad and seasonings.
Cover and simmer 10 minutes. Add peas and heat.
Serve piping hot, but do not overcook.
Serves one.

Stuffed Tomato
Wednesday & Sunday lunch - Vegetarian

STUFFED TOMATOES
2 large tomatoes
1/2 cup rice
1/2 cup shredded American cheese
salt and pepper to taste
Cut 1/2 inch off the tops off each tomato. Scoop out some of the tomato pulp, leaving about a 3/4 inch thick shell.
Mix other ingredients together and pack lightly into tomato shells, saving a little cheese to sprinkle on top of each stuffed tomato. Place in small baking dish and bake for 15 -20 minutes in preheated 350 degree oven, or until piping hot. Do not overcook. Serves 2.

Other stuffings may be used, as follows:

No. 1 - 1/4 cup cooked rice, 1/2 medium pepper, chopped; 4 large mushrooms, sliced and sauteed; 1/4 cup shredded cheddar cheese (or other cheese).

No. 2 - 1/2 cup cooked (or canned) corn; chopped tomato pulp, 1/2 medium pepper, chopped; 1/2 chopped pimento

No. 3- Cottage cheese and chopped nuts, topped with minced parsley

No. 4 - You may create your own from allowed foods


Broiled Tomato Supreme
Wednesday Dinner- Gourmet

BROILED TOMATO SUPREME
1 tomato
Salt and pepper to taste
1 tbs. chopped parsley
1/4 tsp. tarragon
Garlic powder to taste
Chives
Cut tomato in halves. Sprinkle each half with salt and pepper
and turn open sides down on paper towels, let drain one hour.
Turn over and spread mixed herbs over open halves, adding garlic powder to taste.
Broil for 7 minutes. Sprinkle with chopped chives before serving.
Serves 1 or 2.

Celeri Au Jus
Wednesday Dinner - International "French"

CELERI AU JUS
(May also be prepared with fennel)
1 cup celery slices about 2 inches long
(or 1 cup fennel slices)
1/2 cup beef broth
Salt and pepper
1 tablespoon prepared Dijon Mustard
Parboil celery slices in salted water for 10 minutes.
Drain, keep warm. Heat beef broth with seasonings.
Using a whisk, add a little hot broth to the mustard, mix well, and add remaining broth.
Pour over celery. Serve warm. Serves one.

Celery Au Gratin
Tuesday Dinner - Gourmet

CELERY AU GRATIN
1 cup celery cut into 1 inch slices
1/4 cup lean beef broth
1 egg yolk
Salt and pepper to taste
1 tablespoon grated cheese, such as Romano or Parmesan
Boil celery until tender. Drain thoroughly.
Place the slices in an ovenproof dish. Mix broth and egg yolk with a whisk.
Add seasonings. Pour over celery and sprinkle with cheese.
Place under broiler until nicely browned.

Asparagus Au Gratin
(This recipe may be prepared with broccoli or cauliflower instead of asparagus)
Wednesday Dinner - Vegetarian

ASPARAGUS AU GRATIN
6 to 8 spears of asparagus (or 1 to 2 cups cauliflower or broccoli pieces)
1/4 cup shredded cheese (any kind that melts, preferably made of part skim milk)
*Protein croutons
Prepare vegetable as usual (may be fresh, frozen or canned).
Melt cheese and pour over vegetables. Sprinkle croutons over cheese.
Serves One.


Scarsdale Eggplant Parmesan
Thursday Dinner - Vegetarian

SCARSDALE EGGPLANT PARMESAN
1 medium eggplant, cut into 1/4 inch slices
10 to 12 ounces tomato sauce
2 tsp. chopped parsley
2 tsp. chopped chives (or 1 tsp. grated onion)
4 tbs. grated Parmesan cheese
1 tsp. garlic salt
Shake of Pepper
1 tsp. crushed oregano
3 oz part-skim Mozzarella cheese, cut into 8 to 10 thin slices
Place slices of eggplant into boiling, slightly salted water in large saucepan;
turn down heat and simmer for 3 minutes. Drain off water and pat slices with paper towels to dry.
Brown on both sides in large skillet coated liberally with no-stick vegetable spray (if you use two skillets at a time, process may not have to be repeated to brown all eggplant).
Mix together tomato sauce, parsley, chopped chives (or onion), Parmesan cheese, garlic salt, pepper and oregano.
Cover the bottom of a shallow, medium-sized (4x8 or 5x9) baking pan with a little sauce, cover with slices of eggplant, add 1/3 of mozzarella cheese, cover with sauce, eggplant, mozzarella, etc., alternating layers.
Top with remaining sauce and a sprinkle of Parmesan cheese. Bake in preheated oven (375 degrees) for 35 minutes, or until very hot.
Serves 2 to 4.

Eggplant Italiano
Friday Lunch - Gourmet

EGGPLANT ITALIANO
3/4 cup parboiled diced eggplant, well drained
4 large mushrooms, sliced
1 tbs. onion, minced
salt and pepper to taste
1 tbs. chopped parsley
Coat skillet with nonstick cooking spray.
Add diced eggplant, turning with spoon until lightly browned.
Add mushrooms, and onion, salt and pepper.
Cover, simmer for 15 minutes.
Add parsley, heat 5 minutes longer.
Serve piping hot.
Serves one.

Turkish Zucchini
Sunday Dinner - Gourmet

TURKISH ZUCCHINI
1 cup slightly undercooked diced zucchini
1/4 minced onion
1/4 cup diced tomato
1/4 cup chopped parsley
salt and pepper
1/2 packet artificial sweetener
1 tablespoon shredded low-fat mozzarella cheese
Lightly mix all ingredients except cheese.
Pour into a small ovenproof dish.
Sprinkle cheese over the top.
Heat 10 minutes, 5 inches form broiler heat.
Serves one.


Spinach Delight a la Lynne
Thursday Dinner - Gourmet

SPINACH DELIGHT A LA LYNNE
1 package frozen spinach
Chicken broth
1 tbs. grated onion
2 tbs. low-fat yogurt
seasoned salt
Prepare frozen spinach, substituting chicken broth for water called for in package directions.
Drain thoroughly, pressing out liquid. Stir grated onion, yogurt, and seasoned salt to taste into spinach.
Heat 3 minutes and serve. If you prefer "creamed-type" spinach, chop in the processor before serving.
Serves 2.

Spinach Cheese Pie Olga
Friday lunch - Money Saver

SPINACH CHEESE PIE OLGA
2 10-oz packages frozen chopped spinach
3 eggs, beaten
6 oz low-fat pot cheese
2 slices protein bread, dipped in water and then squeezed out
1/8 cup grated Parmesan cheese
Preheat oven to 375 degrees. Thaw spinach and squeeze out water.
Salt to taste.
Add other ingredients, breaking up wet bread with fork, and mix all together evenly.
Press lightly into bottom of 9-inch pie pan (use nonstick pan or coat well with no-stick vegetable spray)
Bake approximately 40 - 45 minutes. Center should be slightly firm and edges a little brown.
(Freezes well -- wrap carefully. Thaw before reheating and serving.)
Serves 3 or 4


Vegetable Cheese Casserole
Saturday Dinner - Vegetarian

VEGETABLE CHEESE CASSEROLE
2 cups diced, cooked, mixed vegetables, your choice of green beans (string beans, snap beans), corn kernels, carrots, peas, cauliflower, Brussels Sprouts, bean sprouts, broccoli, celery, leeks, summer squash, etc.
(May use canned mixed vegetables, drained)
4 Chinese water chestnuts, sliced
1/2 cup low-fat pot or cottage cheese
1 ounce part skim cheese, such as Jarlsberg, grated
*Protein croutons, crumbled
Minced parsley
Arrange cooked, drained vegetables in a small casserole coated with a no-stick vegetable spray.
Spread pot or cottage cheese over vegetables, then sprinkle with grated cheese mixed with crumbled protein croutons.
Heat uncovered in 400 degree oven 20 - 25 minutes, or until brown and bubbly. Sprinkle with parsley and serve with 1/2 cup of no-sugar applesauce mixed with 1 tablespoon raisins.
Serves one.

Pickled Eggplant and Cheese Sticks
Thursday Lunch - International "Italian"

PICKLED EGGPLANT AND CHEESE STICKS
1 cup diced eggplant, with skin
2 garlic cloves, mashed (or less, if preferred)
1 small tomato, peeled and seeded, diced
1 small hot red pepper, seeded, diced
1 tsp. fresh or dry oregano
2 tbs beef broth
1 tbs. red wine vinegar
Salt and pepper
1 oz Provolone cheese
4 paper thin slices of lemon
This recipe should be prepared the day before serving.
Coat a small skillet liberally with nonstick vegetable spray.
Add eggplant. Saute at high heat, turning often, until lightly browned.
Cover, cook 5 minutes at medium heat. Remove pan and pour into a bowl.
Mix all other ingredients except lemon. Pour over eggplant.
Cover and let stand overnight in the refrigerator.
At serving time, mix lightly and place on a plate.
Cover with lemon slices.
Slice cheese into sticks, arrange around eggplant, and serve.
Serves one.

Mushrooms and Cabbage in Wine
Monday Dinner - International "American"

MUSHROOMS AND CABBAGE IN WINE
1/2 cup fresh sliced mushrooms
1/2 cup sliced white cabbage, cooked in water, well drained
1 tbs dry white wine
Pinch of fresh or dry oregano
Pinch of thyme
Salt and pepper
Coat a skillet with no-stick vegetable spray.
Cook mushrooms quickly, turning often.
Add wine, herbs, seasonings.
Mix, and add cabbage. Cover, heat about 10 min. or until heated through.
Serve at once. Serves one.

Baked Stuffed Mushrooms
Thursday Dinner - International "Italian"

BAKED STUFFED MUSHROOMS
4 large mushrooms ready to cook, stems removed and chopped
2 large chicken livers, chopped fine
1 tbs chopped onion
1 tbs chopped parsley
1 tsp. fennel seed
1/8 tsp. garlic powder
1 tbs low fat cream cheese or low fat Neufchatel cheese
1/4 cup chicken broth
1 tbs lemon juice
Coat a heavy pan with nonstick vegetable spray.
Add chicken livers, onions and seasonings.
Cook over low heat for 5 minutes, mixing gently.
Add chopped mushroom stems. Cook 5 minutes more.
Remove from heat and mix with low-fat cream cheese or Neufchatel cheese.
Stuff each mushroom cap with mixture.
Put caps in a baking dish, sprinkle with lemon juice.
Cover with aluminum foil and bake at 350 degrees for 30 minutes.
Remove covering and heat 5 minutes longer; transfer to serving dish
and pour broth around mushrooms.
Serves one.

Dolmas (Stuffed Grape Leaves)
Saturday Dinner - International "Greek"

DOLMAS (Stuffed Grape Leaves)
3 small dolmas:
3 medium size vine leaves (in brine, well drained)
1/4 cup cooked rice
1 tbs. chopped onion
1/8 tsp. cumin
1/4 cup chicken broth
Place a teaspoonful of rice, mixed with onion and seasonings, in the middle of a vine leaf.
Fold, starting at base, fold over. Fold in sides, rolling tightly until rice mixture is well enclosed. Repeat with other leaves.
Pour broth into the bottom of a small heavy casserole.
Arrange stuffed vine leaves side by side and cover tightly. Cook 30 minutes at low heat.
Following the same proportions, you may cook about 20 at the same time.
Dolmas will keep in their cooking juice in the refrigerator for about 2 weeks.
Serves one.

Boiled vegetables with Lemon-Mint Sauce
Saturday Dinner - International "Greek"

BOILED VEGETABLES WITH LEMON MINT SAUCE
1/2 cup string beans
1/2 zucchini, sliced (or 1/2 cup sliced)
1/2 cup dandelion greens, or 1/2 cup spinach
Salt, pepper
A pinch of dill
Cook string beans 8 minutes in boiling salted water
Add remaining vegetables and cook gently until greens are just tender. Drain well.
Serve hot with sauce made of lemon juice, vinegar and chopped mint, which may also be spooned over lamb and dolmas.
Serves one.