Monday lunch - Vegetarian
1 bunch watercress, washed and trimmed
1 cup plain low-fat yogurt
1 envelope instant onion broth or bouillon
salt and pepper to taste
1 cup water
2 thin slices lemon
Puree all ingredients except water and lemon
in a food processor or blender. Pour into saucepan, add water and seasonings to taste, and bring just to a boiling point,
stirring. Spoon into two soup bowls and float a slice of lemon on each serving. Eat while piping hot. Serves 2.
recipe may be prepared with broccoli, cabbage, escarole, spinach, Swiss chard, etc., instead of watercress.)
Monday Dinner - Vegetarian
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
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.
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
whole pecans or walnuts, chopped
1 pecan or walnut, halved
1 tsp. artificial brown sugar sweetener
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.
Wednesday & Sunday lunch - Vegetarian
2 large tomatoes
1/2 cup rice
1/2 cup shredded American cheese
salt and pepper to taste
inch off the tops off each tomato. Scoop out some of the tomato pulp, leaving about a 3/4 inch thick shell.
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.
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
Asparagus Au Gratin
recipe may be prepared with broccoli or cauliflower instead of asparagus)
Wednesday Dinner - Vegetarian
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)
Prepare vegetable as usual (may be fresh or frozen).
Melt cheese and pour over vegetables. Sprinkle croutons over cheese.
Hawaiian Fruit-Nut Squash
Wednesday Dinner - Vegetarian
HAWAIIAN FRUIT-NUT SQUASH
1 package mashed squash, frozen (without butter),
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
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.
Thursday Dinner - Vegetarian
SCARSDALE EGGPLANT PARMESAN
1 medium eggplant, cut into 1/4
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
turn down heat and simmer for 3 minutes. Drain off water and pat slices with paper towels to dry.
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
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.
Friday Dinner - Vegetarian
cup chopped onions
1 pound tomatoes
1 teaspoon seasoned salt
Dash of sugar substitute
Pinch of pepper
cup uncooked potato cubes OR 1 oz. soybeans, half cooked
1/2 cup fresh green beans
1/2 cup sliced carrots
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
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.
with Parmesan cheese, if you like.
Serves 2 to 3.
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,
4 Chinese water chestnuts, sliced
1/2 cup low-fat pot or cottage cheese
1 ounce part skim cheese, such as
*Protein croutons, crumbled
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.
Sunday Dinner - Vegetarian
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
1/2 cup bamboo
shoots (canned, drained)
1 small white turnip, sliced thin, cut into strips
1/2 green pepper, diced
powdered ginger (or 1/4 tsp. minced ginger root)
1 can water chestnuts, drained, sliced
1 cup bean
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.