Low Fat Monday

March 17, 2002

Thank you for all your low fat vegetarian recipes. I am following the Ornish

plan (for heart disease) so I am growing to appreciate low fat vegetarian

cooking.

This is my first post, so I hope it turns out okay.

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<!DOCTYPE mx2 SYSTEM " mx2.dtd " >

<Summ>

<Nam>

Garlic Garbanzos

</Nam>

<Nam>

Low-Fat Blend

</Nam>

<Nam>

Spring Green Pasta Salad

</Nam></Summ>

<RTxt>

<![CDATA[

* Exported from MasterCook *

Garlic Garbanzos

Recipe By :Julee Rosso

Serving Size : 12 Preparation Time :0:00

Categories : Low-Fat Spring

Vegetarian

Amount Measure Ingredient -- Preparation Method

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

32 ounces garbanzo beans, canned

2 tablespoons olive oil

2 tablespoons finely minced fresh garlic

12 sprigs fresh thyme

salt and freshly ground pepper

Preheat oven to 450*.

Drain the beans and place them in a glass baking dish in a single layer.

Drizzle with the oil, and toss with your fingers to cat each bean. Sprinkle

evenly with the garlic, and place the thyme evenly over. Roast for 15 minutes.

Season with salt and pepper to taste.

Description:

" Loaded with fiber and nutrition. "

Source:

" Great Good Food (Lucious Lower-Fat Cooking) "

Copyright:

" 1993 "

Yield:

" 12 servings "

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

Per Serving (excluding unknown items): 113 Calories; 3g Fat (24.5% calories from

fat); 4g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 226mg

Sodium. Exchanges: 1 Grain(Starch); 0 Vegetable; 1/2 Fat.

Serving Ideas : Serve with toothpicks to spear the beans.

Nutr. Assoc. : 0 0 20130 0 0

]]>

</RTxt>

<CatS>

<CatT>

Low-fat

</CatT>

<CatT>

Spring

</CatT>

<CatT>

Vegetarian

</CatT>

</CatS>

<INtI>

20130

</INtI>

</IngR>

<DirS>

<DirT>

Preheat oven to 450*.

</DirT>

<DirT>

Drain the beans and place them in a glass baking dish in a single layer.

Drizzle with the oil, and toss with your fingers to cat each bean. Sprinkle

evenly with the garlic, and place the thyme evenly over. Roast for 15 minutes.

Season with salt and pepper to taste.

</DirT>

<DirT>

</DirT>

</DirS>

<Desc>

Loaded with fiber and nutrition.

</Desc>

<Srce>

Great Good Food (Lucious Lower-Fat Cooking)

</Srce>

<CpyR>

1993

</CpyR>

<SrvI>Serve with toothpicks to spear the beans.

</SrvI>

</RcpE>

<RTxt>

<![CDATA[

* Exported from MasterCook *

Low-Fat Blend

Recipe By :Julee Rosso

Serving Size : 2 Preparation Time :0:00

Categories : Great Good Basics Low-Fat

Amount Measure Ingredient -- Preparation Method

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

1 Cup nonfat plain yogurt

1 cup nonfat cottage cheese

Place the ingredients in a blender and blend until smooth. The mixture can be

blended by hand. A food processor will not give the same consistency.

Description:

" The basis of many good recipes "

Source:

" Great Good Food (Lucious Lower-Fat Cooking) "

Copyright:

" 1993 "

Yield:

" 2 cups "

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

Per Serving (excluding unknown items): 133 Calories; trace Fat (1.3% calories

from fat); 21g Protein; 12g Carbohydrate; 0g Dietary Fiber; 7mg Cholesterol;

386mg Sodium. Exchanges: 2 Lean Meat; 1/2 Non-Fat Milk.

Nutr. Assoc. : 0 0

]]>

</RTxt>

<CatS>

<CatT>

Great Good Basics

</CatT>

<CatT>

Low-fat

</CatT>

</CatS>

<DirS>

<DirT>

Place the ingredients in a blender and blend until smooth. The mixture can be

blended by hand. A food processor will not give the same consistency.

</DirT>

</DirS>

<Desc>

The basis of many good recipes

</Desc>

<Srce>

Great Good Food (Lucious Lower-Fat Cooking)

</Srce>

<CpyR>

1993

</CpyR>

</RcpE>

<RTxt>

<![CDATA[

* Exported from MasterCook *

Spring Green Pasta Salad

Recipe By :Julee Rosso

Serving Size : 4 Preparation Time :0:00

Categories : Low-Fat Spring

Amount Measure Ingredient -- Preparation Method

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

1 cup Low-Fat Blend

1 cup low sodium vegetable broth

1 pinch nutmeg

1/8 teaspoon freshly ground pepper

1 box frozen artichoke heart -- defrosted

1 cup frozen peas -- defrosted

1/2 cup minced fresh basil

1 cup sugar snap peas

2 cups asparagus tips

8 ounces fettucine -- cooked

1/2 cup minced fresh parsley

In a saucepan, place the Low_Fat Blend, broth, nutmeg, and pepper; warm over low

heat, stirring constantly. Stir in the artichoke hearts, frozen peas, and

basil. Keep the sauce warm over low heat.

Bring a pot of water to boil. Drop in the sugar snaps; blanch until tender,

about one minute. Remove and drain well. Drop in the asparagus and boil until

tender, about 2 minutes. Remove and drain well.

Place the fettuccine, sugar snaps, and asparagus in a large pasta bowl, and toss

well. Add the sauce and toss again. Garnish with the parsley. Serve

immediately.

Description:

" Asparagus sugar snaps, and artichokes sing spring's song. "

Source:

" Great Good Food (Lucious Lower-Fat Cooking) "

Copyright:

" 1993 "

Yield:

" 4 servings "

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

Per Serving (excluding unknown items): 311 Calories; 1g Fat (3.9% calories from

fat); 20g Protein; 56g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 278mg

Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0

Fat.

NOTES : I changed the type of broth to make this a vegetarian recipe.

I did not use just asparagus tips, I used the whole stalk and cut into equal

size pieces.

The box of artichoke hearts is a 9 oz box.

Nutr. Assoc. : 0 0 0 0 0 0 0 904373 0 0 0

]]>

</RTxt>

<CatS>

<CatT>

Low-fat

</CatT>

<CatT>

Spring

</CatT>

</CatS>

<IPrp>

defrosted

</IPrp>

</IngR>

<IPrp>

defrosted

</IPrp>

</IngR>

<INtI>

904373

</INtI>

</IngR>

<IPrp>

cooked

</IPrp>

</IngR>

<DirS>

<DirT>

In a saucepan, place the Low_Fat Blend, broth, nutmeg, and pepper; warm over low

heat, stirring constantly. Stir in the artichoke hearts, frozen peas, and

basil. Keep the sauce warm over low heat.

</DirT>

<DirT>

Bring a pot of water to boil. Drop in the sugar snaps; blanch until tender,

about one minute. Remove and drain well. Drop in the asparagus and boil until

tender, about 2 minutes. Remove and drain well.

</DirT>

<DirT>

Place the fettuccine, sugar snaps, and asparagus in a large pasta bowl, and toss

well. Add the sauce and toss again. Garnish with the parsley. Serve

immediately.

</DirT>

</DirS>

<Desc>

Asparagus sugar snaps, and artichokes sing spring & apos;s song.

</Desc>

<Srce>

Great Good Food (Lucious Lower-Fat Cooking)

</Srce>

<CpyR>

1993

</CpyR>

<Note>

I changed the type of broth to make this a vegetarian recipe. & #013; & #010;I did

not use just asparagus tips, I used the whole stalk and cut into equal size

pieces. & #013; & #010; & #013; & #010;The box of artichoke hearts is a 9 oz box.

</Note>

</RcpE>

<RTxt>

<![CDATA[

* Exported from MasterCook *

Low-Fat Blend

Recipe By :Julee Rosso

Serving Size : 2 Preparation Time :0:00

Categories : Great Good Basics Low-Fat

Amount Measure Ingredient -- Preparation Method

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

1 Cup nonfat plain yogurt

1 cup nonfat cottage cheese

Place the ingredients in a blender and blend until smooth. The mixture can be

blended by hand. A food processor will not give the same consistency.

Description:

" The basis of many good recipes "

Source:

" Great Good Food (Lucious Lower-Fat Cooking) "

Copyright:

" 1993 "

Yield:

" 2 cups "

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

Per Serving (excluding unknown items): 133 Calories; trace Fat (1.3% calories

from fat); 21g Protein; 12g Carbohydrate; 0g Dietary Fiber; 7mg Cholesterol;

386mg Sodium. Exchanges: 2 Lean Meat; 1/2 Non-Fat Milk.

Nutr. Assoc. : 0 0

]]>

</RTxt>

<CatS>

<CatT>

Great Good Basics

</CatT>

<CatT>

Low-fat

</CatT>

</CatS>

<DirS>

<DirT>

Place the ingredients in a blender and blend until smooth. The mixture can be

blended by hand. A food processor will not give the same consistency.

</DirT>

</DirS>

<Desc>

The basis of many good recipes

</Desc>

<Srce>

Great Good Food (Lucious Lower-Fat Cooking)

</Srce>

<CpyR>

1993

</CpyR>

</RcpE></mx2>

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