Index
1. Vegetable
Medley
2. Vegetable Saute
3. Vegetables with Vinaigrette
4. Vegetarian
Mushroom Gravy
5. Very Berry Cranberry Sauce
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1. Vegetable Medley
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
4 carrot\cooked, sliced
1 cup summer squash, sliced
1 zucchini\cooked, sliced
1/4 cup fat-free Italian dressing
1 Tbs. unsalted butter
This Recipe is considered:
Low Calorie
Low Cholesterol
Cooking Directions:
Place carrots in a steamer basket over boiling water. Cover
saucepan and steam 4 minutes. Add remaining vegetables, cover
pan and steam another 3-4 minutes, or until vegetables are just
tender. Drain, season with salt and pepper to taste, and toss
with dressing.
Per Serving: calories 79, fat 5.2g, calories from fat 60%,
protein 1.8g, cholesterol 7.8mg, dietary fiber 3.6g
Nutrients Exchanges
Calories 79 Milk Exchanges 0.0
Protein 1.8g Vegetable Exchanges 1.9
Carbohydrates 11.9g Fruit Exchanges 0.0
Dietary Fiber 3.6g Bread Exchanges 0.1
Sugar 5.7g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.2g Lean Meat Exchanges 0.0
Saturated Fat 2.5g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.7g Fat Exchanges 0.6
Poly-unsaturated Fat 1.1g
% Calories from Fat 60%
Cholesterol 7.8mg
Sodium 194.8mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 42.7mg
Thiamin (B1) 0.8mg Copper 0.4mg
Riboflavin (B2) 0.7mg Iron 0.8mg
Niacin (B3) 0.8mg Magnesium 31.0mg
Vitamin B6 0.9mg Manganese 0.7mg
Vitamin B12 0.0mcg Phosphorus 55.6mg
Vitamin C 8.5mg Potassium 392.3mg
Vitamin E 0.7IU Selenium 2.4mcg
Folate 30.0mcg Sodium 194.8mg
Pantothenic Acid 0.7mg Zinc 0.5mg
Source: Nubella
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2. Vegetable Saute
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
1 Tbs. unsalted butter
1 Lbs. zucchini\cooked, sliced
1 onion\cooked, sliced
1 tsp. oregano, or 2 Tbs. fresh, minced
1/2 tsp. salt (optional)
1/4 tsp. pepper
2 Tbs. sun dry tomatoes, chopped, soaked if not oil-packed
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Melt butter in a heavy nonstick skillet over medium heat. Add
remaining ingredients, except sun dry tomatoes and saute 5-7
minutes. Stir in tomatoes during last minute of saute.
Per Serving: calories 66, fat 4.1g, calories from fat 56%,
protein 1.6g, cholesterol 7.8mg, dietary fiber 2.5g
Nutrients Exchanges
Calories 66 Milk Exchanges 0.0
Protein 1.6g Vegetable Exchanges 0.9
Carbohydrates 9.6g Fruit Exchanges 0.0
Dietary Fiber 2.5g Bread Exchanges 0.3
Sugar 5.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 4.1g Lean Meat Exchanges 0.0
Saturated Fat 2.0g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.4g Fat Exchanges 0.6
Poly-unsaturated Fat 0.7g
% Calories from Fat 56%
Cholesterol 7.8mg
Sodium 40.4mg
Vitamins Minerals
Vitamin A 58.0IU Calcium 32.2mg
Thiamin (B1) 0.7mg Copper 1.3mg
Riboflavin (B2) 0.6mg Iron 0.9mg
Niacin (B3) 0.7mg Magnesium 33.7mg
Vitamin B6 1.0mg Manganese 0.3mg
Vitamin B12 0.0mcg Phosphorus 66.4mg
Vitamin C 8.1mg Potassium 416.3mg
Vitamin E 0.4IU Selenium 1.1mcg
Folate 27.0mcg Sodium 40.4mg
Pantothenic Acid 0.2mg Zinc 0.4mg
Source: Nubella
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3. Vegetables with Vinaigrette
Servings: 4
Preparation Time: 5 min.
Cooking Time: 5 min.
Ingredients:
1/2 Lbs. zucchini\cooked, cut into 0-1/2 inch slices
1/2 Lbs. smallyellow squash, cut into 0-1/2 inch slices
1 red bell pepper\cooked, seeded and cut into 1-0/1 inch pieces
2 Tbs. Italian dressing
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Place vegetables in a steamer basket over boiling water. Cover
pan and steam 5 minutes or until almost tender. Transfer to a
serving bowl, add dressing and toss.
Per Serving: calories 53, fat 4.4g, calories from fat 76%,
protein 1.3g, cholesterol 0.0mg, dietary fiber 1.4g
Nutrients Exchanges
Calories 53 Milk Exchanges 0.0
Protein 1.3g Vegetable Exchanges 0.2
Carbohydrates 4.7g Fruit Exchanges 0.0
Dietary Fiber 1.4g Bread Exchanges 0.2
Sugar 2.9g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 4.4g Lean Meat Exchanges 0.0
Saturated Fat 0.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.0g Fat Exchanges 0.8
Poly-unsaturated Fat 2.6g
% Calories from Fat 76%
Cholesterol 0.0mg
Sodium 61.0mg
Vitamins Minerals
Vitamin A 102.5IU Calcium 16.6mg
Thiamin (B1) 0.8mg Copper 0.7mg
Riboflavin (B2) 0.4mg Iron 0.5mg
Niacin (B3) 0.5mg Magnesium 22.7mg
Vitamin B6 0.9mg Manganese 0.2mg
Vitamin B12 0.0mcg Phosphorus 33.9mg
Vitamin C 39.7mg Potassium 265.8mg
Vitamin E 1.5IU Selenium 1.5mcg
Folate 24.2mcg Sodium 61.0mg
Pantothenic Acid 0.9mg Zinc 0.2mg
Source: Nubella
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4. Vegetarian
Mushroom Gravy
Servings: 12
Preparation Time: 10
min.
Cooking Time: 25 min.
Ingredients:
4 cup vegetable stock
1 Lbs. mushrooms\cooked, sliced
2/3 cup all purpose flour
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Cooking Directions:
Combine 1 cup stock and mushrooms in a heavy nonstick skillet
over medium heat. Saute mushrooms 7-8 minutes, or until they
begin to turn brown and liquid has almost evaporated. Remove
from heat and set aside. Combine 3/4 cup stock and flour in a
jar with a tight-fitting lid. Shake vigorously. Combine with
remaining stock in a heavy saucepan over high heat. Bring to a
boil. Reduce heat to medium and simmer 15 minutes, whisking
frequently, until mixture begins to thicken. Add sauteed
mushrooms and simmer until just heated throughout. Season with
salt and pepper to taste.
Source: Grace
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5. Recipe: Very Berry Cranberry Sauce
Servings: 12
Preparation Time: 5 min.
Cooking Time: 15 min.
Ingredients:
1-1/2 Lbs. fresh cranberries, rinsed and drained
1-1/4 Lbs. fresh strawberries
1/2 cup sugar
1/3 cup Grand Marnier or orange juice
1/2 cup orange juice
1/3 cup water
2 Tbs. orange peel, grated
3/4 cup walnut pieces
This
Recipe is considered:
Low
Cholesterol
Low
Sodium
Cooking Directions:
Combine all ingredients in a large Dutch oven and bring
to a boil over high heat. Reduce heat to low and simmer 10-15
minutes until slightly thickened, stirring occasionally to crush
berries. Remove from heat. Let cool briefly. Cover and chill.
Stir in walnut pieces before serving.
Per Serving: calories 142, fat 5.7g, calories from fat 36%,
protein 1.7g, cholesterol 0.0mg, dietary fiber 4.0g
Nutrients Exchanges
Calories 142 Milk Exchanges 0.0
Protein 1.7g Vegetable Exchanges 0.0
Carbohydrates 21.5g Fruit Exchanges 0.8
Dietary Fiber 4.0g Bread Exchanges 0.1
Sugar 16.6g Other Carbohydrates/Sugar Exchanges 0.5
Fat Total 5.7g Lean Meat Exchanges 0.1
Saturated Fat 0.7g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.5g Fat Exchanges 1.1
Poly-unsaturated Fat 3.6g
% Calories from Fat 36%
Cholesterol 0.0mg
Sodium 2.3mg
Vitamins Minerals
Vitamin A 7.6IU Calcium 20.6mg
Thiamin (B1) 0.4mg Copper 0.8mg
Riboflavin (B2) 0.5mg Iron 0.6mg
Niacin (B3) 0.3mg Magnesium 21.7mg
Vitamin B6 0.7mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 40.2mg
Vitamin C 41.2mg Potassium 179.4mg
Vitamin E 0.5IU Selenium 0.7mcg
Folate 17.7mcg Sodium 2.3mg
Pantothenic Acid 0.4mg Zinc 0.5mg
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