The Online Recipe Box

Ingredients:

• 1 large onion sliced into thin rings
• 1/2 cup plus 1/4 cup milk
• 1/2 cup flour
• 2 tbs oil
• 2 cups green beans
• 1 can cream of mushroom soup

Directions:

1. Soak onions in 1/2 cup of milk for 5 minutes.
2. Coat onions with flour a few at a time.
3. Heat oil over high heat and add onions, fry until browned.
4. Combine beans, cream of mushroom soup, french fried onions and 1/4 cup milk into a greased casserole dish.
5. Bake at 350 deggrees F for 20-30 minutes

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Ingredients:

• 1/4 cup water, nonfat chicken broth or vegetable broth
• 1 cup chopped onion
• 1 clove garlic, minced
• 2 cups chopped fresh or low-sodium canned tomatoes
• 1/2 tsp dried rosemary leaves
• 1 tsp dried mint leaves
• 1/4 cup chopped fresh parsley
• 1 tsp honey
• 1/4 tsp black pepper
• 1 cup low-sodium tomato sauce
• 2 cups nonfat cottage cheese
• 2 egg whites, lightly beaten
• 2 large zucchini, sliced 1/2 inch thick
• 1/2 cup nonfat grated Parmesan cheese

Directions:

1. Heat water or broth in a heavy saucepan over medium heat. Add onion and garlic. Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned. Add more liquid during this process if necessary.
2. Add tomatoes, rosemary, mint, parsley, honey, black pepper and tomato sauce. Cover and simmer for 15 minutes.
3. In a bowl combine cottage cheese and egg white. Chill until ready to assemble casserole.
4. Broil zucchini on both sides until lightly browned.
5. Preheat oven to 375 degrees F.
6. To assemble, place half of the sauce in the bottom of a 9-by-13 inch baking dish. Sprinkle with half of the Parmesan cheese. Place a layer of zucchini on top of the sauce and Parmesan, and top with the cottage cheese-egg mixture. Layer with the remaining zucchini slices andn top with the rest of the tomato sauce and Parmesan cheese.
7. Bake for 45 minutes and let stand for 10 minutes before cutting.

Source: 500 Fat Free Recipes

Servings: 6

Nutrion info:

• Calories: 74
• cholesterol: 1 mg
• Fat: 0.4g
• Protein: 6g
• Carbs: 12.8g

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Ingredients:

• 3 crushed fresh or low sodium canned tomatoes
• 1/2 cup chopped mushrooms
• 1/2 cup chopped bell pepper
• 1/2 cup chopped carrot
• 1/2 cup chopped onion
• 1/2 cup red grape juice
• 2 clove garlic minced
• 2 tbs honey
• 1/2 tsp dried basil leaves
• 1/2 tsp dried Rosemary leaves
• 1/2 tsp dried Oregano leaves
• 1/2 tsp dried thyme leaves
• 1/4 tsp black pepper
• 4 egg whites, lightly beaten
• 1 1/2 cups nonfat ricotta cheese or cottage cheese
• 8 ounces lasagna noodles, cooked, drain well
• 1 pound fresh spinach, wash, drain and chop
• 4 ounces nonfat mozzarella cheese, grated

Directions:

1. Place tomatoes, mushrooms, red peppers, carrot, onion, grape juice, garlic, honey, basil, rosemary, oregano, thyme and black pepper in a large, heavy sauce pan. Simmer for 20 minutes.
2. Preheat oven to 350 degrees F
3. Mix together the egg whites and the ricotta or cottage cheese. Set aside.
4. Assemble - Place a layer of tomato sauce in the bottom of a 9 x 1 3 inch casserole dish. Cover the sauce with a layer of cooked lasagna noodles. Spread ricotta-egg mixture over noodles and top with layer of spinach. Add another layer of noodles, another layer of sauce and finish with grated mozzarella.
5. Bake for 35 minutes. Let stand 15 minutes before cutting.

Source: 500 Fat Free Recipes

Servings: 6

Nutrition Info:

• Calories: 227
• Fat: 1 g
• Protein: 15 g
• cholesterol: 3.8 mg
• Carbs: 36 g

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