Low Carb Friends

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-   -   Medi-Friendly Vegetable Recipes and Sides (http://www.lowcarbfriends.com/bbs/medi-weightloss/622645-medi-friendly-vegetable-recipes-sides.html)

SDC2 06-10-2009 02:19 PM

Medi-Friendly Vegetable Recipes and Sides
From the Medi Clinic - Green Beans with Almonds


SDC2 06-10-2009 02:20 PM

Susie's Crispy Turnip Fries
8 med. turnips
Seasoning to taste*

Preheat oven to 425 degrees F. Pare and cut turnips into 2 1/2 x 1/2 inch sticks.

Place strips on paper towels and salt generously to bring the water out of the turnip strips. Let sit for 10 minutes. Dry strips with paper towel and place on an oven safe cookie rack and set rack over cookie sheet. Spray with strips with Pam. Bake 30-40 minutes or until turnips are tender and golden. Season to taste*. Great with low carb ketsup. Makes 8 servings.

Each serving provides 1V, 31 cal, 2g prot, 1g fat, 5g carbs

*Seasoning options : salt, bbq seasoning, parmesan cheese and onion powder, old bay, lemon pepper.

SDC2 06-10-2009 02:22 PM

Jo's Italian Vegetable Bake
Serves: 18

This colorful, low-sodium, and cholesterol-free vegetable dish is prepared without any added fat.

1 can (28 oz.) whole tomatoes (choose the low salt/no salt variety)
1 medium onion, sliced
1/2 lb. fresh green beans, sliced
1/2 lb. fresh okra, cut into 1/2" pieces or 3/4 cup (1/2 of a 10 oz. package) frozen okra
3/4 cup finely chopped green pepper
2 tablespoon lemon juice
1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed
1-1/2 teaspoons chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed
3 medium (7" long) zucchini, cut into 1" cubes
1 medium eggplant, pared and cut into 1" cubes
2 tablespoons grated parmesan cheese

1. Drain and coarsely chop tomatoes. Save liquid.
2. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs.
3. Cover and bake at 325º F for 15 minutes.
4. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
5. Sprinkle top with parmesan cheese just before serving.

Nutritional Info(per 1/2-cup serving)

Calories: 33.0
Fat: 0.2 g
Carbohydrates: 7.5 g
Protein: 1.8 g

Note: this recipe does not give me the sodium count. It comes from ***********, and they are not really good about advising on sodium.They do say low sodium but that is all.

SDC2 06-10-2009 02:25 PM

Grilled Stuffed Portobello Mushrooms, submitted by Jo
This recipe was in a *********** email. Their recipes usually exceed our allowable carb count, but this one works. Only item it does not give us is
the sodium count, but that may be obtained on the LS soy sauce bottle.

Grilled Stuffed Portobello Mushrooms

Serves: 4

Not all grilling out has to involve meat. This dish brings exciting tastes and good health together in one package.

2/3 cup fresh tomatoes, chopped
1/4 cup shredded part-skim mozzarella cheese
1 teaspoon olive oil
1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)
1/8 teaspoon ground black pepper
1 garlic clove, crushed
4 (5-6" diameter) Portobello mushroom caps
2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
2 teaspoons fresh basil, chopped

1. In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.
2. Using a spoon, scoop out the gills of the mushroom caps and remove the stems and discard.
3. In a small bowl, mix 1/2 teaspoon of the olive oil, lemon juice and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.
4. Grill the caps, starting with stem side down, for 5 minutes on each side or until soft.
5. Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted.
6. Garnish with basil.

NUTRITION INFO (per serving)
Calories: 83.7
Fat: 3.7 g
Carbohydrates: 8.2 g
Protein: 6.4 g

SDC2 06-10-2009 02:26 PM

Mock Potato Pancakes
1 head of cauliflower
¼ cup butter spray
6 T Hormel Real Bacon Bits
3 Tbs fat free sour cream
1/4 cup heavy whipping cream
Salt and pepper to taste
1 large egg
Cheese (optional topping)
Sour cream (optional topping)

Break up the cauliflower and place in a large pot of water. Cook on high heat to a boil for 20-30 minutes until very soft. When it reaches this consistency, put out paper towels across the counter and carefully pull the cauliflower out individually on the paper towels. Take more paper towels and place on top of the cauliflower. Gently press down to soak up the excess water in the cauliflower.
In blender add cauliflower, butter spray, sour cream, whipping cream, egg, salt and pepper and blend until it is smooth. Fold in bacon bits.

Heat up a non-stick skillet to medium-low, spray cooking spray in the bottom of the pan, and scoop the cauliflower mixture into the skillet. Cook the cauliflower patties for about 8-10 minutes. Gently flip and cook for another 8-10 minutes.
Plate the cauliflower cake and put a small dollop of sour cream on top.

ALTERNATIVE RECIPE OPTION: Add garlic and onions to the cauliflower mix before the skillet step.

For 14 potato pancakes, each pancake has 65 cal/ 4g fat/ 4g carbs/ 1g fiber/ 3g protein

Desert-Rose7 06-14-2009 12:40 PM

Sauteed Zucchini
Sautéed Zucchini

Serves: 4

Garlic gives this zucchini divine flavor. The simplicity of its preparation gives it its healthy character.

4 cloves of garlic
3 medium zucchini, sliced
2 tablespoons olive oil (you may also use Pam cooking spray, I think!)

1. Peel and dice the garlic while heating the olive oil in a sauté pan over medium heat.
2. Add garlic and zucchini. Stir occasionally.
3. Cook until zucchini is lightly browned.

NUTRITION INFO (per serving)
Calories: 84.7
Fat: 7.0 g
Carbohydrates: 5.3 g
Protein: 1.9 g

Desert-Rose7 06-30-2009 10:14 AM

Veggie Kebabs
Veggie Kebabs



2 TBS Red Wine Vinegar
2 TBS Lemon Juice
3 TBS Olive Oil
1 TBS Fresh Basil, chopped
1 TBS Fresh Parsley, chopped
1 TBS, Dijon mustard
2 clove garlic, minced
salt & pepper to taste

2 cups zucchini, sliced about 3/4" thick
2 cups mushrooms, halved
2 cups sweet onion, quartered & pulled into chunks 2-3 layers thick

(you can use plenty of other veggies if you wish)

Mix together marinade ingredients.

Chop veggies into similar size pieces and arrange in a shallow pan, preferably in a single layer.

Pour marinade over veggies & refrigerate for 2-4 hours.

Remove veggies from marinade & thread onto 8 skewers. Place skewers on BBQ and grill about 10-15 minutes until tender, brushing occasionally with leftover marinade.

Make eight one-skewer servings

Number of Servings: 8

Nutritional Info

Servings Per Recipe: 8

Amount Per Serving
Calories: 77.7
Total Fat: 5.3 g
Cholesterol: 0.0 mg
Sodium: 71.5 mg
Total Carbs: 6.8 g
Dietary Fiber: 1.6 g
Protein: 1.4 g

Desert-Rose7 07-03-2009 09:29 AM

Cucumber Raita
Cucumber Raita

This traditional Indian side dish or sauce is cool and delightful especially with spicy curries.


Makes 4 servings

2 large cucumbers, peeled, seeded, and chopped
1 medium onion, finely chopped
1 tablespoon salt ( or salt substitute)
2 cups plain, nonfat yogurt (use low carb yogurt preferably)
1/2 teaspoon ground cumin
Black pepper to taste

1. Mix the cucumbers, onion, and salt in a bowl. Let stand for 1/2 hour.

2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain well.

3. Add the yogurt, cumin, and pepper. Refrigerate for at least 2 hours before serving.

Nutritional data

Per Serving
Calories: 86.8
Protein: 7.7 grams
Fat: 0.4 grams
Saturated Fat: 0.2 grams
Monounsat Fat: 0.1 grams
Polyunsat Fat: 0.1 grams
Carbohydrate: 13.4 grams
Fiber: 1.0 grams
Cholesterol: 2.2 mg
Vitamin A: 61.1 IU
Vitamin E: 0.1 mg/IU
Vitamin C: 4.7 mg
Calcium: 259.3 mg
Magnesium: 34.5 mg

Recipe note:
By switching to a salt substitute, and a low carb yogurtm you can not only reduce calories,but carb content as well. This recipe is great as an accompaniment to kabobs.

Desert-Rose7 07-16-2009 03:08 PM

Tofu Salad
Tofu Salad

Did you know that you can make a delicious vegan alternative to egg or tuna salad from tofu? Tofu - made from curdled soy milk in a process similar to making cheese - is an extremely versatile source of soy, and varies in firmness relative to the amount of liquid that has been pressed out. Firm tofu works best in this recipe for an appetizing look and taste. Keep your tofu submerged in fresh water in the refrigerator, change the water daily and eat it within a week. This recipe is easy to whip up in a few minutes.

1 pound firm tofu
1 teaspoon ground turmeric
1 tablespoon prepared mustard
1 tablespoon sweet pickle relish
3 tablespoons chopped celery
3 tablespoons chopped onion
1 tablespoon chopped fresh parsley
Dash paprika
Salt to taste
Hot-pepper sauce (optional)


1. Drain the tofu well and mash it roughly in a bowl.

2. Add the turmeric, mustard, sweet pickle relish, celery, onion, parsley and paprika, and salt to taste.

3. Mix and mash well. Correct seasoning. Add hot-pepper sauce to taste.

Serves 4

Nutrients Per Serving
Calories: 97.1
Protein: 9.5 grams
Fat: 5.6 grams
Saturated Fat: 0.8 grams
Monounsat Fat: 1.3 grams
Polyunsat Fat: 3.1 grams
Carbohydrate: 4.4 grams
Fiber: 1.7 grams
Cholesterol: 0.0 mg
Vitamin A: 156.6 IU
Vitamin E: 0.1 mg/IU
Vitamin C: 2.1 mg
Calcium: 126.9 mg
Magnesium: 120.0 mg

Do not have the sodium count for this recipe.

Desert-Rose7 08-14-2009 05:07 PM

*.*Chinese Green Bean Salad*.*
Chinese Green Bean Salad

This bright green, crunchy salad is bursting with Asian flavors and is so easy to prepare. Look for fresh, plump organic green beans if you can find them. Cook them until they are bright green and still crunchy-tender. At this point you can keep the green beans refrigerated. Toss them with the dressing just before serving or the acid in the dressing will dull the bright green color. Ginger root, one of the main flavors in this salad, is actually a rhizome, an underground stem of a tropical plant, Zingiber officinale, which is well known for its anti-inflammatory properties and as a treatment for nausea. You can use ginger in many forms and reap its benefits. Look for other recipes that use crystallized ginger, the dried powder, the fresh form (used here) or even ginger tea.

1 pound fresh green beans, organic if possible
1 tablespoon finely chopped fresh ginger root
1 cup slivered red onion

4 teaspoons dry mustard powder
1 tablespoon cold water
2 tablespoons reduced-sodium soy sauce
3 tablespoons rice or cider vinegar
2 teaspoons dark-roasted sesame oil
2 teaspoons of sugar

1. Trim and cut the green beans into 1-inch lengths. Cook in rapidly boiling water, about 5 minutes or until crunchy-tender.

2. Drain beans, immerse in cold water to stop the cooking until they are cool, then drain well.

3. Mix the dressing ingredients in a small bowl with a whisk until well blended.

4. Toss the green beans with the ginger root, red onion and dressing. Serve immediately.

Serves 4

Nutrients Per Serving
Calories: 67.4
Protein: 2.7 grams
Fat: 2.4 grams
Saturated Fat: 0.4 grams
Monounsat Fat: 0.9 grams
Polyunsat Fat: 1.0 grams
Carbohydrate: 10.9 grams
Fiber: 4.2 grams
Cholesterol: 0.0 mg
Vitamin A: 757.5 IU
Vitamin E: 0.6 mg/IU
Vitamin C: 19.6 mg
Calcium: 47.5 mg
Magnesium: 35.2 mg

Recipe courtesy of Dr Andrew Weil Daily email tip.

Desert-Rose7 08-21-2009 09:40 AM

Stuffed 'n Squashed Mushroom Foil Pack
Stuffed 'n Squashed Mushroom Foil Pack

This recipe comes from the Hungry Girl email!

PER SERVING (1 large stuffed mushroom): 92 calories, 2.75g fat, 447mg sodium, 11.5g carbs, 3.25g fiber, 4g sugars, 6.5g protein -- POINTS® value 1
(It is a little high on the sodium count, so you can work with that to suit)

This is one of our favorite new recipes -- partly because of how insanely HUMUNGOUS these mushrooms are. WE LOVE HUGE FOOD! There, we said it.

2 large portabella mushrooms
1 summer squash (yellow or green), ends removed, finely diced
2 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1/2 tbsp. reduced-fat Parmesan-style grated topping
1/2 tsp. minced garlic
1/2 tsp. dried minced onion
1/8 tsp. salt, or more to taste
Dash ground thyme, or more to taste
Olive oil nonstick spray

Preheat oven to 375 degrees.

In a bowl, combine cheese wedges, garlic, onion, salt, and thyme. Mix until smooth. Set aside.

Remove mushroom stems and finely chop. Add chopped stems to the bowl, and set mushroom caps aside.

Add squash to the bowl and stir well, until veggies are coated in the cheese mixture. Lay a large piece of heavy-duty foil on a baking sheet. Lightly mist mushroom caps with olive oil nonstick spray, and place next to each other on the foil with the rounded sides down. Spoon veggie-cheese mixture into the mushroom caps -- there will be a lot, so pack it in! Sprinkle with Parm-style topping.

Place another large piece of foil over the caps. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Place baking sheet in the oven and bake for 23 - 25 minutes, until mushrooms are soft and tender.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) If you like, season to taste with additional salt and thyme. Enjoy!


Hungry GRILL Instructions! Preheat grill to medium heat. Assemble foil pack according to above directions. Place on grill and cook for 10 - 13 minutes. Follow regular cooling instructions

SDC2 08-25-2009 12:18 PM

Cabbage Pack from Hungry Girl
Do the Cabbage Pack!

PER SERVING (1/4th of recipe): 88 calories, 4.5g fat, 292mg sodium, 8g carbs, 2.5g fiber, 4.5g sugars, 5g protein -- POINTS® value 2*

This one's loaded with bacon and buttery deliciousness. YUM!!! We're TOTAL cabbage pack kids...

Half a head of green cabbage
1 small onion, sliced
1/4 cup precooked real crumbled bacon (like the kind by Oscar Mayer)
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
1 tsp. minced garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Dash paprika, or more to taste

Preheat oven to 400 degrees.

Carefully remove the tough core from the cabbage using a sharp knife. Slice cabbage half into 4 thin wedges. Halve each wedge, leaving you with 8 "chunks."

Lay a large piece of heavy-duty foil on a baking sheet. Lay cabbage in the center, and top with onion. Add butter in four evenly spaced dollops over the onion. Sprinkle with salt, pepper, and paprika. Top with bacon and garlic.

Place another large piece of foil over the veggies. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Place baking sheet in the oven and cook for 30 - 35 minutes, until veggies are soft.

Let cool slightly. Using oven mitts, carefully flip packet over, allowing butter mixture to coat the veggies, and then return to right-side-up. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.) If you like, season to taste with additional salt, pepper, and paprika. Mmmmm!


Hungry GRILL Instructions! Preheat grill to medium-high heat. Assemble foil pack according to above directions. Place on grill and cook for 15 - 18 minutes. Follow regular cooling instructions.

Desert-Rose7 09-02-2009 01:53 PM

*.*Sauteed Zucchini Coins*.*
Sauteed Zucchini Coins

These zucchini slices are lightly sauteed and tossed with herbs. This reduced-fat version also features olive oil, which is mainly monounsaturated fat.

Serves 4

1 tablespoon olive oil
2 cups thinly sliced yellow zucchini
2 cups thinly sliced green zucchini
1 teaspoon dill weed
2 tablespoons fresh cilantro
2 scallions, chopped
2 tablespoons lemon juice

In a large, nonstick frying pan, heat the oil over medium heat. Add the zucchini slices and saute until their colors intensify, about 5 minutes. Add the dill, cilantro and scallions and stir until evenly mixed.

Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.

Nutritional Analysis(per serving)

Serving size: 1 cup

Calories 51
Cholesterol 0 mg
Protein 2 g
Sodium 13 mg
Carbohydrate 5 g
Fiber 1 g
Total fat 4 g
Potassium 328 mg
Saturated fat -trace
Calcium 24 mg
Monounsaturated fat 2 g

(From the Mayo Clinic Newsletter)

tracy_d 09-09-2009 04:07 AM

Roasted Cauliflower Recipe
1 head of cauliflower
2-3 cloves of garlic, peeled and coarsely minced
Lemon juice (from 1/2 or a whole lemon)
Olive oil
Coarse salt and freshly ground black pepper
Parmesan cheese
1 Preheat oven to 400°F. Cut cauliflower into florets and put in a single layer in an oven-proof baking dish. Toss in the garlic. Squeeze lemon juice over cauliflower and drizzle with olive oil. Sprinkle with salt and pepper. If the oven hasn't reached 400°F yet, set aside until it has.
2 Place casserole in the hot oven, uncovered, for 25-30 minutes, or until the top is lightly brown. Test with a fork for desired doneness. Fork tines should be able to easily pierce the cauliflower. Remove from oven and sprinkle generously with Parmesan cheese. Serve immediately.

according to the daily plate calculations this recipe has:
150 cal
14g fat
50mg sodium
3g fiber
2g protein

Desert-Rose7 09-10-2009 10:32 AM

Broccoli Pancakes
Broccoli Pancakes

Even if your kids don't like broccoli, they will eat these pancakes. You can serve them as a side dish, however they are certainly a meal on their own if you want to serve them as an entrée. Broccoli and other cruciferous vegetables including cauliflower, Brussels sprouts, cabbage, turnip greens and kale are rich in antioxidants, which help protect against both cancer and heart disease.

1 large head broccoli
1/4 cup coarsely chopped onion
1/2 small hot chili pepper or 1 teaspoon chili paste
1 large garlic clove, peeled and sliced
1/4 cup vegetable oil
2/3 cup whole wheat pastry flour (in acute phase,substitute almond flour)
1/8 teaspoon dried dill weed
1 pinch salt
1 large egg or 2 egg whites (egg beaters work well also)
1/4 cup low-fat milk (in acute phase, substitute almond breeze unsweetened)
A sprinkling of paprika

Mock Sour Cream:
1 cup plain non-fat yogurt (the Greek fage works well here also)
1 tablespoon freshly squeezed lime or lemon juice
1/2 small onion or large shallot, finely chopped
1/2 teaspoon Tabasco sauce, or to taste
Sprinkling of chopped fresh dill

1. Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry.

2. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander.

3. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon.

4. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up.

5. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each;pancake, then top with a sprinkle of paprika.

Makes 20 1-inch pancakes - 2 per person.

Serves 10

Nutrients Per Serving:

Calories 88.3 (with Mock Sour Cream)
Fat 5.8 G
Saturated Fat 0.7 G
(83.5% of calories from fat)
Protein 2.0 G
Carbohydrate 7.6 G
Cholesterol 0 MG
Fiber 1.3 G

(This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley)

I absolutely cannot tolerate broccoli as a vegetable. But these? Yep, I like 'em!


tracy_d 11-06-2009 02:56 PM

Broccoli Salad-

1 head of broccoli cut into tiny florets
1/4 cup finely chopped red onion
1/4 cup shredded 2% milk cheddar cheese
1/4 cup chopped bacon bits or pieces
1/2 cup low fat mayonnaise
1/8 to 1/4 cup red wine vinegar
2-3 packets of truvia

Mixed dry ingredients in a bowl. Separately mix the mayo, truvia and red wine vinegar together to make the "dressing" - I try to get the mayo thin with the vinegar so you may need to tweak it a little. Pour mayo mixture over broccoli and mix well.

According to the daily plate:a 1cup serving yields-

90 calories
5g fat
6g carbs
12g protein

kristenb 02-04-2010 02:05 PM

Hey everyone! I just made this today and LOVED it! Plus, it counted as 2 of my 3 cups of vegetables for today! It was very creamy tasting, but there is no cream in the recipe at all! You could probably use non-stick spray to cut out some of the butter, and change out the chicken broth for water, but this is the way I made it. Enjoy!

(Non)Cream of Cauliflower Soup

3 Tbs unsalted butter
1 med onion, roughly chopped
2 cloves garlic
3 tsp salt
1 tsp minced ginger
1 head cauliflower, cut into florets
2 tsp cumin
½ tsp dry ground mustard
3 cups low sodium chicken broth
3 ½ cups water
Fresh ground black pepper

1. Melt butter in soup pot over medium heat. Add onion, garlic, 1 tsp salt, and ginger and cook until tender, about 8 minutes.
2. Add cauliflower, cumin, mustard and the remaining 2 tsp salt and cook for another 5 minutes.
3. Add the chicken broth, water, and the pepper. Bring to a boil, reduce heat, and simmer for approximately 20 minutes until cauliflower is very tender.
4. Puree the soup in small batches in a blender (keeping the lid cracked a little to allow steam out) or use an immersion blender directly in the pot.

Makes 4 servings, 2 cups each

Nutritional Info (per serving):
138 cals
8g carbs
6g protein
9g fat

MagicalHome 02-16-2010 12:09 AM

definitely helpful recipes. Thanks a lot. This is why I dont need a recipe book. lol

THIN TASTES BETTER 03-09-2010 07:36 PM

Tomato & Mozzarella Discs (Caprese Salad)
Caprese Salad
.................................................. .....
2 pretty Tomatoes
1/2 lb Rio Briatti Fresh Mozzarella Cheese
(Don't skimp on the cheese, it's got to be the good stuff. The SOFT hunks you find in the QUALITY cheese section are the ones that work.)
1/2 skinned cucumber
1/2 cup QUALITY Balsamic Vinaigrette Dressing (Sal & Judy's is great!)

This recipe is all about the ingredients. I have tried the cheap mozzerella and cheap dressing and its just not the same.

Slice up the Tomatoes into discs, slice the cheese into discs, slice the cucumber into discs.
Stack the three into little stacks and circle around your plate: chz, tomato, cucumber
Then drowned in the dressing. (Some people like it 'pretty' and just drizzle it over the stacks.)

This great cheese SOAKS up the dressing and you are in heaven. :aprayer:


eptexy 06-06-2010 09:45 AM

"Mock" Garlic Mashed Potatoes
Recipe courtesy George Stella

Prep Time:15 minInactive Prep Time:--Cook Time:6 min
4 servings

Nutrition Facts without substitutions
Nutritional Analysisper serving*Calories153*Fat12 grams*Saturated Fat7 grams*Carbohydrates8 grams*Fiber4 grams*Net Carbohydrates4 grams*

1 medium head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
3 tablespoons unsalted butter
Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Chef: George Stella

Note: to make medi friendly, use fat free cream cheese and butter spray.

eptexy 06-09-2010 02:41 PM

Mock Garlic Mashed Potatoes - Revised and with Nutri Info
"Mock" Garlic Mashed Potatoes

I've tweaked these so I thought I'd share. They are honestly, the best side dish ever. My kids can't even tell that they are eating cauliflower! If you can find Promise Fat Free spread, it's wonderful on top of these with some chives and about a teaspoon of shredded reduced fat sharp cheddar.

1 medium head cauliflower
1 tablespoon fat free cream cheese, softened
1/4 cup real grated Parmesan
1/2 teaspoon minced fresh garlic
1/8 teaspoon granulated chicken bouillon
1/8 teaspoon freshly ground black pepper


Clean and cut cauliflower into small pieces. Steam by microwave or in steamer until very well done. Drain well and dry with paper towels if you need to. Do not let cool.

In a food processor with an S blade, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until very smooth.

Garnish with chives, cheese, fat free butter, butter spray, etc. as desired. (not included in nutrition info.)

Makes 4 servings.

Calories 50
Carbs 8
Fiber 3.5
Protein 4.5

Mel2006 06-15-2010 10:42 AM

For the Caprese salad, where do you find the Sal and Judy's and the special brand of mozzerella? Whole Foods?

Desert-Rose7 06-15-2010 04:47 PM

Moving your question over to the recipe question and comments thread where you will get a better response

These recipe threads are for recipes only. Please use the thread below for questions and comments so that others can easily locate recipes without reading through so many posts.



Desert-Rose7 07-08-2010 07:08 PM

*.*Cold Dog Slaw*.*
Cold Dog Slaw

(1/4th of recipe, about 1 1/4 cups): 96 calories, 1g fat, 806mg sodium, 13.5g carbs, 4g fiber, 4.5g sugars, 8g protein -

Six-ingredient sausage slaw!

3/4 cup chopped onion
4 hot dogs with about 40 calories and 1g fat or less each, chopped
1 1/2 tbsp. Hellmann's/Best Foods Dijonnaise
1 1/2 tbsp. yellow mustard
One 12-oz. bag (4 cups) dry broccoli cole slaw
3/4 cup sauerkraut

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add onion and, stirring occasionally, cook until softened, about 5 minutes.

Add chopped hot dogs and, stirring occasionally, cook until slightly browned, about 5 more minutes. Remove from heat and allow to cool.

Meanwhile, in a small bowl, combine Dijonnaise with yellow mustard and mix well. Set aside.

In a large bowl or container, combine broccoli cole slaw, sauerkraut, and onion-hot dog mixture. Mix well. Add Dijonnaise-mustard mixture and toss to coat. Serve and enjoy!


Sodium is high...so to reduce the sodium count look for a lower sodium type of sauerkraut. I found it but really had to look for it.

Desert-Rose7 08-05-2010 12:07 PM

*.* Mini Eggplant Pizza*.*
Ditch the crust and boost your veggie intake with these eggplant "pizzas."


1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons olive oil (use Pam spray to drop the fat count)
1/2 teaspoon salt (drop the salt and use Mrs Dash or similar to lower sodium count)
1/8 teaspoon ground black pepper
1/4 cup pasta sauce (use low salt/no salt tomato sauce to lower calorie and sodium count)
1/2 cup shredded part-skim mozzarella cheese


Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.

Number of Servings: 4

Nutritional data:

Servings Per Recipe: 4

Amount Per Serving

Calories: 119.1
Total Fat: 7.5 g
Cholesterol: 7.5 mg
Sodium: 458.6 mg
Total Carbs: 8.9 g
Dietary Fiber: 3.2 g
Protein: 4.9 g

The small changes noted in directions will drop the sodium count which is pretty high. I have made this, and I am not an eggplant lover, but I like this recipe a lot!

Swirveegrl 03-03-2011 06:57 PM

Spinach mix up salad
1 cup Fresh Spinach
2 tblsp diced red onion
1 tblsp (4c Grated Cheese-Homestyle 100% imported Parmasean)
2 pieces cooked(Butterball Everyday lower sodium) turkey bacon chopped
2 tblsp (Kraft)Caesar Vinaigrette with Parmasean Dressing & Marinade
5 (Mario's) Manzanilla Green Olives Chopped
1 tblsp Premium Red Wine Vinegar (Wal-Mart)

Toss all ingredients thoroughly in a large bowl, top with fresh ground black pepper. This recipe serves 1.

177 calories, 6 carbs, 14g fat, 9g protein, 2g fiber

Fit2010 03-03-2011 09:23 PM

Spinach salad

Originally Posted by Swirveegrl (Post 14433966)
1 cup Fresh Spinach
2 tblsp diced red onion
1 tblsp (4c Grated Cheese-Homestyle 100% imported Parmasean)
2 pieces cooked(Butterball Everyday lower sodium) turkey bacon chopped
2 tblsp (Kraft)Caesar Vinaigrette with Parmasean Dressing & Marinade
5 (Mario's) Manzanilla Green Olives Chopped
1 tblsp Premium Red Wine Vinegar (Wal-Mart)

Toss all ingredients thoroughly in a large bowl, top with fresh ground black pepper. This recipe serves 1.

177 calories, 6 carbs, 14g fat, 9g protein, 2g fiber

Sounds really good, and really big! Thanks or posting it ;)

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