Basic-Recipes.com - Low Calorie Vegetable Recipes

Low Calorie Gingered Carrots

2014-02-07T12:58:00.005-08:00

1 pound of raw carrots, peeled & cut in 1/4" slices
1/4 teaspoon of ginger
1 teaspoon of sugar
2 tablespoons of honey
1 tablespoon of margarine, melted
2 tablespoons of finely chopped parsley or 1 tbsp. dry parsley flakes

Place carrots in saucepan. Add just enough water to cover. Boil 10 to 12 minutes or until barely tender. Drain. Mix ginger, sugar and honey and gently stir into carrots with margarine. Sprinkle with parsley just before serving. Makes 5 servings. Each serving equals approximately 90 calories.

Sauteed Cauliflower

2014-02-07T12:55:00.000-08:00

1 head (1 lb.) fresh cauliflower or 1 pkg. frozen cauliflower
1 tablespoon of margarine
1/4 teaspoon of thyme
3/4 teaspoon of vinegar
1/8 teaspoon of salt
Dash pepper
2 teaspoon of minced parsley or 1 tsp. dry parsley flakes

Break cauliflower into small flowerettes and cook in a small amount of water until just tender, about 10 to 12 minutes. (If using frozen cauliflower, cook according to package directions.) Drain. Heat margarine, thyme, vinegar and salt in large skillet on medium, for 5 minutes. Add cauliflower, sprinkle with pepper and stir gently. Simmer until hot, and serve with parsley sprinkled on top. Makes 4 servings. Each serving equals to approximately 75 calories.

Oven Fried Vegetables

2013-11-23T13:46:00.000-08:00

These are a baked version of the very popular fried veggies that many restaurants serve. Because they aren't deep-fried, they're much lower in fat and a lot healthier. Served plain or with a dip, they're at least as tasty as (we think better than) their fattier relatives.

1 tablespoon of olive oil
1/4 cup of grated Parmesan cheese
1 egg
1 tablespoon of water
1 zucchini, cut into 1/2 x 2 inch sticks
2 cups of cauliflower florets
1 c. broccoli florets
1 pt. cherry tomatoes

1. Heat oven to 375 degrees F. In small bowl combine bread crumbs with oil. Stir in Parmesan cheese.

2. In another bowl lightly beat together egg and water. Dip zucchini, cauliflower and broccoli into egg mixture, letting excess drip off, then coat with bread crumbs. (Use a spoon to help coat the vegetables with crumbs.) Place coated vegetables on nonstick baking sheet. Bake 20 to 25 minutes until crust is crisp and vegetables are tender. Place on serving platter with cherry tomatoes and serve with favorite dip. 8 servings.

Vegetarian Cholent

2013-11-23T13:34:00.000-08:00

1 onion, diced
4 tablespoons of oil
1 clove garlic, minced
1/4 cup of barley
1 cup of beans (1/2 c. lima beans and 1/2 c. kidney beans)
4 tablespoons of soy sauce
3 tablespoons of honey
2 tablespoons of molasses
2 tablespoons of barbecue sauce
3 large potatoes, peeled and cubed
Water to cover

Saute onion and garlic in oil until brown. Place onion and garlic and all other ingredients except potatoes in crock pot. Cook on medium high heat for 2 hours. Add potatoes and add more water to cover the potatoes. Cook 12-24 hours. Serves 6-8.

Low Sodium Cheddar Rice Stuffed Mushrooms

2013-11-16T12:56:00.001-08:00

1 1/2 tablespoons of unsalted butter
12 button mushrooms, stems removed and wiped with a damp paper towel
3 tablespoons of sliced green onions
1 clove garlic, minced
1/2 cup of cooked long grain brown rice (about 3 tablespoons uncooked)
1/2 cup of finely shredded low sodium cheddar cheese
1/8 teaspoon of ground white pepper

Preheat oven to 350F. Melt 1/2 tablespoon of butter in a small saucepan over medium heat. Add mushrooms and cook, stirring for 1 minute. Transfer mushrooms to a baking sheet, placing them grill side up.
Melt remaining 1 tablespoon of butter in a skillet. Saute green onions for 1 minute. Add garlic, and saute for 1 minute. Turn off heat and stir in cooked rice. Turn mixture into a small bowl, and let cool for a few minutes.
Stir cheese and white pepper into rice mixture, combining thoroughly. Spoon mixture into mushroom caps, mounding above hollows. Bake for 10 minutes or until cooked through and mushrooms start to exclude liquid. Makes 1 dozen

Low Calorie Zucchini Rounds

2013-10-29T14:23:00.001-07:00

1/3 cup of packaged biscuit mix
1/4 cup of grated Parmesan cheese
1/8 teaspoon of pepper
2 slightly beaten eggs
2 cups of shredded unpared zucchini (2 med. zucchini)
2 tablespoons of butter or margarine

In mixing bowl, stir together biscuit mix, cheese, and pepper. Stir in beaten eggs just until mixture is moistened. Fold in zucchini. In skillet, melt butter or margarine over medium heat, using 2 tablespoons mixture for each round, cook 4 rounds at a time about 2-3 minutes on each side, or until brown. Keep warm while cooking remaining rounds. Makes 12 rounds.

Low Calorie Vegetable Soup

2013-10-14T11:13:00.004-07:00

3 cups of soup stock
1/4 cup of chopped onions
1/4 cup of green beans cut in strips
2 tablespoons of diced turnip
1/4 cup of diced carrots
1/4 cup of shredded cabbage
1 tablespoon of celery, finely chopped
Salt, pepper, seasoning

Add prepared vegetables to soup stock. Cook until vegetables are tender (about 1/2 hour). Season to taste. Serve hot.

NOTE: Any combination of vegetables may be used in this recipe, as long as their exchange value adds up to one vegetable exchange.

Exchange 1 serving for 1 vegetable serving.

Low Calorie Cole Slaw

2013-10-14T11:08:00.000-07:00

1 tablespoon of finely chopped onion
1 tablespoon of low fat mayonnaise
2 cups of finely shredded cabbage
2 teaspoons of prepared mustard
1/4 teaspoon of salt
Toasted sesame seeds

Mix dressing ingredients and toss with cabbage. Garnish with toasted sesame seeds (or wheat germ). Yield: 4 servings.

Total recipe contains 11 grams carbohydrate, 4 grams protein and 0 grams fat. One serving (1/2 cup) contains 3 grams carbohydrate and vitamin C. Exchange value 1 group A vegetable.

Gazpacho

2013-10-14T11:04:00.000-07:00

4 tomatoes, quartered
1/2 small onion, sliced
1/2 green pepper, seeded, sliced
1/2 cucumber, sliced
4 sprigs parsley
1 clove garlic
1 teaspoon of instant beef bouillon
1 teaspoon of salt (opt.)
1/4 teaspoon of pepper
2 tablespoons of canola (Puritan) oil
2 tablespoons of vinegar
3/4 cup of cold water
2 ice cubes

Put all ingredients in blender. Cover. Blend 15 seconds or until all ingredients pass through blades. Do not over blend. Serve garnished with toasted croutons, or any of the vegetables used in the soup, thinly sliced or chopped. Makes six servings. Serve cold.

Vegetable Confetti

2013-10-04T09:00:00.000-07:00

1 small zucchini, shredded
1 small yellow squash, shredded
2 carrots, shredded
1 small onion, sliced thin
2 tablespoons of water
2 teaspoons of margarine

Combine the zucchini, yellow squash, carrots, onion, and water in a skillet. Cover and cook over medium heat for 4-5 minutes or until vegetables are tender. Add margarine. Saute, uncovered, until all moisture has evaporated. Serve immediately. 2 servings. Exchanges: 2 vegetable and 1 fat; calories: 94; carbohydrates: 14 gm; protein: 3 gm; fat: 4 gm; sodium: 83 mg.

Green Bean Casserole

2013-10-03T12:28:00.000-07:00

1 pound of lean ground beef
1 tablespoon of onion flakes
1 (13 oz.) can French green beans, drained
8 ounces of tomato sauce
one 13 ounce can of bean sprout, drained
one 16 ounce can of tomatoes
Chili powder to taste
Sweet basil to taste

Brown meat. Pour out excess grease. Add remaining ingredients, adding chili powder and sweet basil last. Simmer for 20 minutes. Serves 6. 1 serving 175 calories or 2 medium fat meat and 1 vegetable exchange.

Potato Cheese Casserole

2013-10-03T12:14:00.002-07:00

3 cups of cooked, mashed potatoes
1 egg, separated
1/2 cup of shredded cheese, American
1/2 small green pepper, finely chopped
2 green onion, finely chopped
1 egg whites
Vegetable cooking spray
1/2 tsp. paprika

Combine mashed potato and egg yolk, stirring until well blended. Stir in cheese, green pepper, and green onions. Beat 2 egg whites at high speed of electric mixer until soft peaks form. Fold egg whites into potato mixture.

Spoon mixture into a 1 1/2 quart casserole dish coated with vegetable cooking spray. Sprinkle paprika evenly over top of casserole, and bake at 375 degrees for 25-30 minutes.

Sweet Potato Casserole

2013-10-03T12:05:00.001-07:00

1 (18 oz.) can sweet potatoes, drained
1 cup of granulated brown sugar substitute, divided
1/4 cup of skim milk
2 egg whites
1 tablespoon of margarine, melted
1 teaspoon of vanilla extract
Vegetable cooking spray
1 tablespoon of flour
1 tablespoon of margarine

Combine sweet potatoes, 3/4 cup brown sugar substitute, milk, egg whites, melted margarine, and vanilla, stirring until well blended. Spoon into a shallow baking dish coated with cooking spray.

Combine flour and remaining 1/4 cup brown sugar substitute; cut in 1 tablespoons margarine until mixture is crumbly. Sprinkle over potatoes, and bake at 350 degrees for 35 minutes or until thoroughly heated.

Broccoli Casserole

2013-10-03T11:55:00.000-07:00

1/2 cups of cooked broccoli
1/4 cup of cooked rice
1/4 cup of cream of mushroom soup (prepared with skim milk)
1 ounce of Cheez Whiz
2 ounces of browned ground chuck
Dash of onion powder

Mix all ingredients together in a small glass casserole dish. Cover with waxed paper. Bake in microwave oven for 4 minutes at full power. OR, bake in an oven at 350 degrees for 25 to 30 minutes. The recipe can be increased easily to four servings for a family.

Yields 1 serving. Exchanges: 1 vegetable, 1 bread, 1 fat and 3 lean meat. Calories = 310.

Broccoli & Cheese Potatoes

2013-10-03T11:43:00.000-07:00

2 baked potatoes
2 teaspoon of margarine
2 teaspoons of cornstarch
1/2 cup of skim milk
1/8 teaspoon of dry mustard
4 ounces of cheddar cheese, grated
2 cups of cooked broccoli

Bake potatoes until done. Cook broccoli in salt water until tender. Melt margarine in saucepan. Add cornstarch, milk and dry mustard; cook until thick. Then stir in cheese until it melts. Stir in broccoli. Split potatoes and top with broccoli mixture.

Yields 4 servings. Exchanges: 1 serving = 1 vegetable, 1 high fat meat, 1 1/4 bread and 1/2 fat. Calories = 241 per serving. Fat = 11.5 grams. Protein = 12.5 grams. Carbohydrate = 24 grams.

Hot Veggie Plate

2013-10-02T19:11:00.002-07:00

4 med. zucchini
1 bunch broccoli flowerettes
1 head cauliflower
1/2 lb. Cheddar cheese, sliced
1/2 lb. Swiss cheese, sliced

Clean and slice vegetables into 1/4 inch slices. Mix vegetables together and divide into four microwave-safe plates. Set microwave on high and cook one serving only for 3 minutes. Add 1/4 of each cheese on top and micro-cook for 3 minutes more. Repeat with other servings.

Can also be baked at 375 degrees for 30 minutes. Place vegetables in covered dish. Add cheese during last 10 minutes.

Broccoli Western Style

2013-10-02T18:50:00.001-07:00

2 teaspoons of lemon juice
1/4 teaspoon of pepper
1/4 teaspoon of oregano
1/4 garlic clove
1/8 teaspoon of salt
1 tablespoon of margarine, melted
1 (10 oz.) pkg. frozen broccoli or 1 lb. fresh broccoli

Mix all ingredients together, except broccoli. Let stand 30 minutes. Cook frozen broccoli according to directions on package. (If using fresh broccoli, wash, trim, curt into small stalks and cook in boiling water 10 to 15 minutes or until tender but crisp.) Remove garlic from dressing, stir well and pour over hot broccoli just before serving. Variation: Use frozen green beans in place of broccoli. Makes 3 servings. Each serving equals approximately 85 calories.

Spinach Quiche

2013-10-02T18:39:00.000-07:00

3/4 cup of chopped green pepper
3/4 cup of chopped onion
1 1/2 cup of sliced fresh mushrooms
1 1/2 cup of chopped zucchini
1 1/2 teaspoon of minced fresh garlic

Place green pepper, onion, mushrooms, zucchini and garlic in covered microwave dish and cook, stirring as needed until mixture is cooked.

EGG REPLACER:

Use the equivalent of 5 eggs.
16 oz. firm tofu
1 tsp. sea salt (optional)
1/8 tsp. pepper

Beat Egg Replacer with tofu, salt and pepper.
10 oz. chopped spinach (frozen), cooked
1 c. grated soy cheddar cheese (Nu-Tofu or Soyco brands)

Drain cooked spinach thoroughly, squeezing as much moisture out as possible.

Add to Egg Replacer mixture along with vegetables and soy cheddar cheese. Mix until well blended.

Pour spinach mixture into a greased 10" springform pan and spread evenly. Bake at 350 degrees for 1 hour.

Steamed Artichokes

2013-10-02T18:29:00.000-07:00

Artichokes are delicious and easy to make. Although not a heavy food, they are particularly satisfying and filling when you are craving something heavy. Make them the main part of a meal rather than the traditional first course from now on. When selecting artichokes, choose those whose petals have not opened far. The tighter and more compact the artichoke, the fresher.

4 artichokes 1 bay leaf (optional) 1 clove garlic (optional) Several stalks celery (optional)

Cut off or trim end of artichoke stem. If desired, snip thorny tip off each leaf. Wash artichokes, taking care to shake out excess water so they will not be soggy when steamed. Place in a vegetable steamer, covered, over boiling water to which you have added bay leaf, garlic and celery stalks. Steam for 35 to 45 minutes, depending on size. The artichokes are ready when one of outer leaves can easily be removed. Discard bay leaf, celery and garlic. Serve with melted butter or Herbed Butter sauce (see below). Serves 2 to 4.

HERBED BUTTER SAUCE:
1/4 cup of butter
1 shallot, minced
1 teaspoon of Dijon mustard
1 tablespoon of fresh chervil or 1 tsp. dried chervil
1 tablespoon of fresh thyme or 1 tsp. dried thyme
1 tablespoon of fresh parsley, chopped
1/4 teaspoon of sea salt (optional)

Melt butter. Add shallot, and saute briefly to soften. Pour butter-shallot mixture into blender. Add mustard, herbs and salt, if desired, and blend until smooth. Serve hot, over vegetables.